Cubed or boiled whole, having cooked sweet potatoes on hand is always a good idea!
We all know and love sweet potatoes for their delicious, nutritious, and subtly sweet flesh. But did you know that a portion of their nutritional value gets lost during certain cooking processes? Boiling vegetables means running the risk of losing essential vitamin C as it dissolves into the water. That’s why it’s really important to carefully consider the method you use to cook your nutritious vegetables! Overcooking anything will sap it of its good stuff, but even cooking it the wrong way can drain your food of flavor, benefits—or both!
That’s why today we’re learning how to perfectly boil our sweet potatoes. Because sweet potatoes are rich in beta-carotene (the pro-vitamin A compound that turns into retinol in your body), we don’t want to lose any of it! Boiling your sweet potatoes correctly helps preserve the beta-carotene content in those rich, orange spuds. If you want that tender, fluffy flesh to be nutrient-dense and full of flavor, keep reading!
Are Boiled Sweet Potatoes Healthy?
Sweet potatoes are often used in place of your standard spuds for their naturally occurring sweetness and health benefits. The thing that makes sweet potatoes really stand out from your ordinary Idahos is the color! That color is caused by beta-carotene, a compound present in vibrant vegetables like carrots and peppers that converts to retinol (a vitamin A compound responsible for cell and tissue renewal) in your body. That, combined with two grams of protein for every cup of sweet potato, antioxidants, and minerals like magnesium and iron, makes sweet potatoes pretty darn good for you!
There is, however, the “sweet” aspect of sweet potatoes that has cause for slight concern. While sweet potatoes are totally vegan and boiling them is 100% paleo-friendly, the carb content in sweet potatoes may concern keto-conscious eaters.
What Can I Do With Boiled Sweet Potatoes?
If you boil them whole, you could just eat them in all their natural splendor, splitting them open and adding just a pat of (plant-based) butter, a delicate sprinkling of sea salt flakes, and some freshly cracked pepper. A twist of lime would also provide a beautifully tangy contrast to their sweetness.
Personally, I love using them in a vibrant hummus with chickpeas, tahini, lemon juice, garlic, and a dash of smoked paprika. Once peeled, the potatoes can be turned into a soup. Just add vegetable stock, coconut milk, and warming spices such as cumin, coriander, chili, and ginger. And did you know that you can add sweet potatoes to all kinds of bakes? Not only is it used to replace butter and eggs in vegan baking, but it also adds an earthy, natural sweetness. I use it in brownies, pancakes, breads, and even chocolate cakes.
How To Make Ahead And Store
Whether cubed or boiled whole, once cooled, store the sweet potatoes in an airtight container and keep them in the fridge for up to 5 days. They can also be wrapped in foil (if whole), stored in a Ziploc bag, and frozen for up to 6 months.
Serving Suggestions
Cubed sweet potatoes are the perfect addition to a healthy Mediterranean Bowl, but they also add a vibrant touch to this Crock-Pot Vegetarian Chili or this Vegan Broccoli Cheese Soup. When mashed, they play a leading role in these delectable Paleo Sweet Potato Brownies With Tahini and these Gluten-Free Sweet Potato Pie Bars. Plenty of reasons to always have boiled sweet potatoes waiting for you in the fridge, I’d say!
Recipe
Ingredients
- 2 to 4 pounds sweet potatoes
- Salt optional
Instructions
- Peel the sweet potatoes using a vegetable peeler and cut them into 1-inch or 2-inch chunks, or just give them a good scrub and leave the skin on.
- Fill a large pot with water, add a pinch of salt if desired, and bring it to a rolling boil, ensuring the water level is sufficient to cover the sweet potatoes by at least 1 inch.
- Gently add the sweet potatoes to the boiling water, reduce the heat to maintain a steady boil, and cook until tender. The cooking times are approximately 12-15 minutes for 1-inch cubes, 20-25 minutes for 2-inch cubes, 30-40 minutes for small-to-medium whole potatoes, and 40-50 minutes for large whole potatoes.
- Once the sweet potatoes are fully cooked, drain them in a colander or remove them with a slotted spoon and proceed to use them in your preferred recipes such as mashed sweet potatoes, sweet potato pie, or sweet potato casserole. If you won't be using them immediately, store as directed in the FAQs.
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