Sweet potatoes have become a familiar ingredient in most kitchens, and it’s easy to see why. Naturally sweet, filling and remarkably versatile, they can be roasted until caramelised, mashed, turned into chips, added to curries and stews, or blended into silky soups and sauces. They can even be used in cakes, brownies and other bakes.
You’ll find sweet potatoes in everything from British-style roasted vegetable dishes and loaded baked potatoes to American Thanksgiving recipes, Caribbean stews, Indian curries and Mexican-inspired chilli. Whether you’re looking for an easy side dish, a hearty vegetarian meal or something a little more creative, these sweet potato recipes offer plenty of inspiration.
Origin and History
Sweet potatoes (Ipomoea batatas) originated in tropical regions of the Americas, probably in Central or South America, where they have been cultivated for thousands of years. They were an important food crop long before Europeans arrived in the Americas and were later introduced to Europe and other parts of the world.
Today, China is by far the world’s largest producer of sweet potatoes, while the crop is also widely grown throughout Asia, Africa, the Americas and parts of Oceania.
Sweet potatoes are particularly important in many parts of Asia, Africa and the Caribbean, where they are used as an everyday staple rather than simply an occasional side dish. In the United States, they have a strong association with autumn cooking and Thanksgiving, when dishes such as sweet potato casserole and roasted or mashed sweet potatoes regularly appear on festive tables.
The Plant
- Despite the name, sweet potatoes aren’t closely related to ordinary potatoes. They belong to the morning glory family (Convolvulaceae), while potatoes belong to the nightshade family (Solanaceae).
- Sweet potatoes are grown mainly for their enlarged storage roots, although the young leaves are also eaten as a vegetable in parts of Asia and Africa.
- The plant is a warm-weather crop with trailing stems and heart-shaped leaves. It grows best in warm conditions and is now cultivated in tropical and subtropical regions around the world.
- There are hundreds of varieties, with roots ranging from cream and yellow to orange, pink, purple and deep red. The flesh can be firm and relatively dry or soft and creamy when cooked.
- Orange-fleshed varieties are particularly rich in beta-carotene, while purple sweet potatoes contain high levels of anthocyanins, the antioxidant pigments also found in blueberries and blackberries. Japanese purple sweet potatoes are especially prized for their striking colour and naturally sweet, dense flesh.
Nutritional Value
- Sweet potatoes are a nutrient-rich source of complex carbohydrates and fibre. A medium baked sweet potato provides a useful amount of fibre, potassium, vitamin C and vitamin B6, while orange-fleshed varieties are particularly rich in beta-carotene, which the body can convert into vitamin A.
- Vitamin A is important for normal vision and immune function, while vitamin C contributes to normal immune function and helps protect cells from oxidative stress. The fibre in sweet potatoes also supports healthy digestion and helps make meals more filling.
- Sweet potatoes are sometimes described as a low-GI alternative to potatoes, but their glycaemic response varies considerably according to the variety and how they are cooked. They can certainly form part of a balanced diet, including diets focused on steady energy and blood sugar management, but they’re still a carbohydrate-rich food.
- The colourful varieties are particularly interesting from a nutritional point of view. Orange sweet potatoes provide beta-carotene, while purple varieties contain anthocyanins and other polyphenols. As with other vegetables, eating a variety of colours is a simple way to obtain a broader range of plant compounds.
- Sweet potatoes have also had a place in traditional medicine in several cultures, particularly in Asia and the Americas, in various ways. In some Asian folk traditions, sweet potato leaves have been prepared as a vegetable or herbal remedy, while the roots have been valued as a nourishing food during recovery from illness. In traditional Chinese medicine, sweet potato has been used as a food believed to support digestion and general vitality, while preparations made from the leaves have also been used traditionally for various minor ailments. In parts of the Caribbean and Latin America, sweet potato preparations have similarly featured in local folk practices.
Buying Sweet Potatoes
- Look for sweet potatoes that feel firm and heavy for their size, with smooth, relatively unblemished skin. Avoid roots with deep bruises, soft patches, cracks, mould or visible signs of sprouting.
- The variety makes a noticeable difference to the finished dish. Orange-fleshed sweet potatoes tend to become soft, moist and creamy when cooked, making them excellent for mash, soups and sweet potato pies. Some paler varieties have a firmer, starchier texture and work particularly well when roasted or cut into chips.
- In the UK, supermarkets usually sell orange-fleshed sweet potatoes loose or in bags, while larger shops and specialist grocers may stock other varieties.
Storing Sweet Potatoes
- Sweet potatoes are best kept in a cool, dry, dark and well-ventilated cupboard or pantry. They generally keep for several weeks when stored correctly.
- Unlike ordinary potatoes, sweet potatoes don’t benefit from being kept in the fridge. Cold temperatures can affect their texture and flavour.
- Once cut or peeled, they should be refrigerated and used within a few days. Peeled sweet potato can also be kept temporarily submerged in cold water to slow discolouration, but it is best to cook it reasonably soon after cutting.
How to Use Sweet Potatoes in Cooking
One of the great things about sweet potatoes is that they can be used almost anywhere you’d use ordinary potatoes or winter squash:
- Roasted, baked and grilled – roasting brings out their natural sweetness and creates beautifully caramelised edges. Cut them into wedges or cubes and toss with olive oil, garlic, chilli, smoked paprika, cumin, rosemary or thyme. Whole baked sweet potatoes make an easy meal when topped with beans, chickpeas, feta, yoghurt, avocado or a spicy vegetable filling. They can also be grilled or cooked on a barbecue.
- Soups, curries and stews -sweet potatoes are particularly good in curries and spicy stews, where their natural sweetness balances chilli and aromatic spices. They’re widely used in Indian-inspired, Thai, Caribbean and African cooking. They also make wonderfully creamy soups without needing much cream or other dairy.
- Mexican and Tex-Mex cooking – sweet potatoes work beautifully with the flavours of Mexican and Tex-Mex cuisine. They can be combined with black beans, sweetcorn, tomatoes, avocado, lime, chilli and coriander in tacos, burrito bowls, enchiladas and hearty vegetarian chilli.
- A classic American favourite: in the United States, sweet potatoes have a particularly strong place in Southern cooking. Sweet potato casserole, often topped with pecans and sometimes marshmallows, is a classic Thanksgiving side dish. Sweet potato pie is another traditional American dessert, particularly associated with Southern cuisine.
- Mash and side dishes – sweet potato mash makes a colourful alternative to traditional mashed potatoes. It works particularly well with roasted vegetables, grilled meats, fish and spicy dishes.You can also combine sweet potato with ordinary potatoes for a more balanced flavour and texture.
- Chips and wedges – sweet potato fries and wedges have become a familiar sight on British restaurant and takeaway menus. They can be oven-baked or air-fried and seasoned with anything from smoked paprika and garlic to chilli and cumin.
- Baking and desserts – because of its naturally sweet, creamy flesh, sweet potato can also be used in baking. It works well in brownies, cakes, muffins, pancakes, scones and pies, adding moisture as well as flavour. It pairs particularly well with cinnamon, ginger, nutmeg, vanilla, maple syrup, pecans, walnuts, cashews, banana and chocolate.
A Versatile Kitchen Staple
Sweet potatoes have travelled a long way from their origins in the Americas and are now part of everyday cooking in many parts of the world. Their natural sweetness works surprisingly well with chilli, spices, herbs, savoury cheeses and beans, while their creamy texture makes them equally useful in soups, mash and desserts.
From a simple tray of roasted sweet potatoes to a warming curry, Mexican-inspired chilli or classic American sweet potato pie, there are countless ways to cook with them. The sweet potato recipes below show just how much you can do with this versatile root.
Recipes with Sweet Potato>>