Back last July 2022, we wrote all about super easy vegan jacket potato fillings. We talked about all the healthy nutrients in the classic – and oft-vilified – white potato, including potassium, vitamin C, folate, vitamin B6, and plenty of healthy fibre. Although sweet potatoes have a slightly higher star profile, they’re often vilified for a different reason: for being boringly “healthy” as they’re loaded with fibre and beta carotene and often included in bland “diet” plans.
The profile of the sweet potato
For every 100 grams of raw sweet potato, it contains the following.
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fibre: 3 grams
- Fat: 0.1 grams
Another interesting fact about fibre-rich high-carb veggies is that veggies with fibre, instead of containing four calories per gram, only contain two calories per gram.
These versatile root vegetables are not only packed with essential nutrients but also offer a delightful twist to various dishes. Let’s explore six creative ways to use sweet potatoes in the week, giving your taste buds a delightful treat.
Six ways to use up your sweet potatoes
Take a look at these simple ways to use sweet potatoes. Most of these dishes are vegan or are easily adaptable.
#1 Sweet potato wedges or sweet potato fries: touted as a healthier alternative to fries, sweet potato wedges or fries are a delicious treat. (But, hey, no one is saying you have to give up the good old white potato chips.)
- Cut your sweet potatoes into wedges or chips, toss them in olive oil, sprinkle with your favourite seasonings (e.g., paprika, garlic powder, peri-peri salt, thyme, chilli, or rosemary – or a combo), and bake or air fry until golden brown.
- These oven-baked (or air fried) delights make a healthier alternative to traditional fries, satisfying your craving for a crispy side dish.
#2 Sweet potato curry: An exotic twist for your curry night.
- Add a vibrant and unique touch to your curry creations with a sweet potato curry.
- Sauté onions, garlic, and your preferred spices (such as cumin, turmeric, and curry powder) in a pan. You can chuck in any leftover veggies and nuts if you want such as peppers, courgettes, spinach, green beans, and walnuts – and even some additional protein sources like chickpeas or lentils.
- Add cubed sweet potatoes, coconut milk, and vegetable broth, then let it simmer until the sweet potatoes are tender.
- Serve your aromatic sweet potato curry with rice or naan bread for a truly satisfying meal.
#3 Sweet potato cottage pie: a hearty and wholesome comfort food with a bit more colour!
- Give a nutrient-dense twist to the classic cottage pie recipe by using sweet potatoes as the topping.
- Cook your ground protein like your favourite brand of veggie mince, animal mince or lentils, chickpeas, mushrooms, or jackfruit, and combine with onions, carrots, and peas, and season it with Worcestershire sauce and tomato paste. There’s also a vegan version of Worcestershire sauce. Check your food cupboard for additional ingredients you may like to stir in to the mix like mustard, balsamic, smoked paprika, stock cubes, and herbs.
- Top the protein or veggie mixture with a smooth and creamy layer of mashed sweet potatoes and bake until golden and bubbly. You can top it off with dairy-based cheese, breadcrumbs, vegan parmesan, or other cheese or cheese substitutes for some added flavour.
- Enjoy this comforting dish packed with flavours and nutrients.
#4 Sweet potato pancakes: A nutritious breakfast delight.
- Upgrade your morning routine with nutritious and delicious sweet potato pancakes.
- Combine mashed sweet potatoes, flour, eggs, milk, and a touch of cinnamon in a mixing bowl. You can use alternatives such as gluten-free flour or make your recipe vegan using plant-based egg and milk substitutes.
- Cook the pancake batter on a skillet brushed with oil until golden brown on both sides.
- Serve your fluffy sweet potato pancakes with a drizzle of maple syrup or a dollop of Greek yoghurt (or a vegan alternative) for a perfect start to your day.
#5 Sweet potato and chickpea salad: A refreshing and filling lunch option.
- Create a vibrant and filling salad with a combination of sweet potatoes and chickpeas.
- Roast diced sweet potatoes until tender, then combine them with cooked chickpeas, spinach or mixed greens, cherry tomatoes, feta cheese (or vegan alternative), and a tangy dressing of your choice (tahini, olive oil, herbs, and lemon juice always tastes yummy).
- This nutrient-packed salad provides a satisfying lunch option that can be prepared in advance and enjoyed on the go.
#6 Sweet potato and lentil soup: A warming and nourishing dinner.
- A nourishing sweet potato and lentil soup is lovely even in spring and summer as a light evening meal.
- Sauté onions, garlic, carrots, and celery in a pot, then add diced sweet potatoes, lentils, vegetable broth, and your favourite herbs and spices.
- Let the soup simmer until the lentils and sweet potatoes are tender, then blend until smooth.
- Serve with a sprinkle of fresh herbs and a slice of crusty bread for a light dinner option.
Sweet potatoes are tasty, versatile, and nutritious. As a meal on their own or as a side dish, sweet potatoes offer a delightful twist to your culinary creations. You can add them to most dishes you’d use white potatoes in or even use them as a simple jacket potato side. Let us know on Tria Beauty UK’s Facebook or Instagram how you like to eat your sweet potatoes.
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