If you’ve ever followed a low-carb diet, you’re well aware of the stigma against potatoes. They’re blacklisted along with other starchy foods like pasta and white rice. But this is a health food blog. Why are we advocating for a scorned root vegetable in this month’s Seasonal Food Spotlight?
Because we’re not talking about white potatoes (which, by the way, aren’t that bad for you when eaten in moderation.) We’re also not talking about red, purple, or new potatoes. We’re on the sweet potato train this season, and we couldn’t be more excited to share this beautiful, nutritious veggie with you.
Sweet potatoes are Native American plants and were the main source of nourishment for soldiers during the Revolutionary War. Not only do these tuberous roots play an important role in American history, they’re also among the most nutritious foods in the vegetable kingdom. Sweet potatoes are packed with calcium, potassium, and vitamins A and C. They’re also an excellent source of fiber, with just 3½ ounces providing 8 percent of your recommended daily value.
If your only experience with cooking or eating sweet potatoes is at Thanksgiving dinner, here are a few other sweet potato recipes that will expand your palate and appreciation for this delicious, nutritious root vegetable.
Quinoa and Sweet Potato Chili
From: Well Vegan
Serves: Six servings
• 2 cans (15 oz. each) black beans, rinsed and drained
• 1 can (6 oz.) tomato paste
• 32 oz. vegetable stock
• 1 yellow onion, chopped
• 5 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1 tablespoon olive oil
• 1 sweet potato, peeled and cut into 1-in. pieces
• 1 cup dry quinoa
• 1 avocado
• Salt and pepper to taste
• Cilantro, for garnish (optional)
1. Heat the oil in a large heavy soup pot over medium low heat.
2. Add onions, cook until they’re soft and start to turn brown, about 10 minutes.
3. Add garlic, cook for about 2 minutes. Add tomato paste, chili powder, cumin, and oregano and cook for about 2 more minutes, stirring constantly.
4. Add the beans, stock, and potatoes, and season with salt and pepper. Cook for about 5 minutes, and then add the quinoa.
5. Continue cooking for about 20 minutes, stirring frequently, until quinoa and potatoes are cooked and the chili has thickened.
6. Add a bit of water if the chili gets too thick for your liking. Top with avocado and chopped cilantro.
Sweet Potato Oatmeal Breakfast Casserole
From: Oh She Glows
Serves: 3-4 servings
For the Oatmeal
• 1/2 cup regular oats
• 2 cups organic soy milk (or other non-dairy milk)
• 1 small sweet potato, peeled, chopped
• 1 ripe large banana
• 1 tablespoons chia seeds
• 1-2 teaspoons pure vanilla extract
• 1 teaspoon ground cinnamon
• 1/8th teaspoon nutmeg
• 1/4 teaspoon kosher salt, or to taste
• 2 tablespoons pure maple syrup
For the Crunchy Pecan Topping
• 1/3 cup chopped pecans
• 2 tablespoons Earth Balance
• 2 tablespoons flour
• 1/4 cup brown sugar
Mediterranean Baked Sweet Potatoes
From: Minimalist Baker
Serves: 4 servings
For the Sweet Potatoes
• 4 medium sweet potatoes
• 1 15-ounce can chickpeas, rinsed and drained
• 1/2 tablespoon olive oil
• 1/2 teaspoon each cumin, coriander, cinnamon, smoked (or regular) paprika
• Optional: Pinch of sea salt or lemon juice
For the Garlic Herb Sauce
• 1/4 cup hummus (or tahini)
• Juice of 1/2 lemon
• 3/4 – 1 teaspoon dried dill (or sub 2-3 teaspoons fresh)
• 3 cloves garlic, minced
• Water or unsweetened almond milk
• Optional: Sea salt to taste
• 1/4 cup cherry tomatoes, diced
• 1/4 cup chopped parsley, minced
• 2 tablespoons lemon juice
• Chili garlic sauce
Click here for detailed instructions from Minimalist Baker.