Steaming Sweet Potatoes: Using Your Rice Cooker For Healthy Treats

Yes, you can steam sweet potatoes in a rice cooker! It's a quick, easy, and healthy way to prepare this versatile vegetable. With just a few simple steps, you can have tender and delicious sweet potatoes as a side dish or a nutritious addition to your meals. The rice cooker's steaming function helps preserve the vitamins and minerals in sweet potatoes, making it a healthier choice compared to other cooking methods. So, if you're looking for a convenient and tasty way to cook sweet potatoes, give your rice cooker a try!

How to steam sweet potatoes in a rice cooker

Steaming sweet potatoes in a rice cooker is a quick, easy, and healthy way to cook this versatile vegetable. It is also a great way to use your rice cooker if you're unsure what to make for dinner. The steps below will guide you through the process of steaming sweet potatoes in a rice cooker, ensuring a delicious and nutritious result.

Step 1: Prepare the sweet potatoes

Start by washing your sweet potatoes thoroughly under running water to remove any dirt or debris. You can leave the skin on, as it is thin and provides additional nutrients, or you can choose to peel it off. If your sweet potatoes are larger than 150g, cut them into uniform pieces to ensure even cooking.

Step 2: Set up the rice cooker

Pour about half a cup of water into the inner pot of your rice cooker. You don't need too much water, as the sweet potatoes will be steamed. Place the sweet potatoes into the rice cooker, ensuring they are fully submerged in the water.

Step 3: Cook the sweet potatoes

Close the lid of the rice cooker and adjust the settings. If your rice cooker has a "steam" setting, select that option. Otherwise, you can use the Multi-cook or Pressure Cook/Turbo function. Set the timer for around 20-35 minutes, depending on the size of your sweet potatoes. The cooking time may vary, so keep an eye on them to ensure they don't overcook.

Step 4: Check for doneness

After the timer goes off, carefully open the lid and check if the sweet potatoes are cooked through. Insert a fork or knife into the centre of one of the sweet potatoes. If it slides in easily, they are ready. If not, close the lid and allow them to cook for a few more minutes.

Step 5: Serve and enjoy

Once the sweet potatoes are cooked to your liking, remove them from the rice cooker and serve them. You can enjoy them as-is or add some butter, cinnamon, brown sugar, or other toppings of your choice. Steamed sweet potatoes make a delicious and nutritious side dish or ingredient in salads, soups, or bowls.

Tips and Variations

• You can also steam other vegetables, such as carrots, green beans, or broccoli, along with your sweet potatoes. Just ensure that the total volume of ingredients does not exceed the maximum capacity of your rice cooker.
• If you want to add some flavour to your steamed sweet potatoes, try sprinkling on some cinnamon or nutmeg, or serving them with a dip on the side, such as honey mustard sauce.

Benefits of steaming sweet potatoes

Steaming sweet potatoes is a great way to retain their nutrients, and it's simple to do in a rice cooker. Here are some benefits of steaming sweet potatoes:

Nutrient Retention

Steaming is an excellent way to cook sweet potatoes as it helps retain their nutritional value. Sweet potatoes are rich in vitamins, minerals, antioxidants, and fiber. They are an excellent source of vitamin A, vitamin C, and fiber. Steaming breaks down the vegetable's cell walls, releasing these essential vitamins and minerals, making them more easily absorbed by the body.

Health Benefits

The high vitamin A content in sweet potatoes supports healthy vision and immune function. The vitamin C content is essential for wound healing and a healthy immune system. The fiber in sweet potatoes promotes gut health and can help lower cholesterol levels. The antioxidants in sweet potatoes may also provide cancer-fighting benefits and protect against chronic illnesses.

Taste and Texture

Steaming sweet potatoes results in a moist and fluffy texture, making them a tasty and healthy addition to any meal. They can be enjoyed as a side dish or incorporated into various recipes, such as sweet potato fries, mashed sweet potatoes, or even sweet potato toast.

Convenience

Steaming sweet potatoes is a quick, easy, and convenient cooking method. It requires minimal preparation and very few ingredients, making it an excellent option for a healthy and delicious side dish.

Suitability for Babies

Steaming sweet potatoes is an efficient and mess-free way to prepare baby food. The soft and fluffy texture of steamed sweet potatoes makes them easy to puree, providing a nutritious and wholesome meal for infants.

In summary, steaming sweet potatoes in a rice cooker is a convenient and healthy way to prepare this nutritious vegetable, retaining its vitamins, minerals, and fiber. The gentle cooking method results in a tasty, moist and fluffy texture, making steamed sweet potatoes a versatile addition to various dishes.

How to select the best sweet potatoes for steaming

Selecting the right sweet potatoes is crucial for achieving the best results when steaming them in a rice cooker. Here are some tips to help you choose the best sweet potatoes for this cooking method:

• Size: Opt for medium to large sweet potatoes. Smaller ones can also be steamed, but larger potatoes may take longer to cook.
• Surface: Look for sweet potatoes with a smooth and even surface. Avoid those with wrinkled skin, as they may be more challenging to steam evenly.
• Uniformity: Whether you plan to steam the sweet potatoes whole or cut them into pieces, ensure they are all roughly the same size. This helps ensure even cooking, so you don't end up with some pieces overcooked and others undercooked.
• Freshness: Choose sweet potatoes with a fresh appearance and no signs of sprouting or decay. Fresh sweet potatoes will have a higher moisture content, which is ideal for steaming.
• Variety: Any variety of sweet potato can be steamed. However, if you're using a recipe specifically for orange-fleshed potatoes, select varieties like Jewel or Red Garnet. For other types, such as white-fleshed sweet potatoes, you may need to adjust cooking times or recipes.

When shopping for sweet potatoes, it's also a good idea to feel their weight. They should feel relatively heavy for their size, indicating a higher moisture content. Avoid those with soft spots, cuts, or bruises, as these can affect their cooking and texture.

How to add flavour to steamed sweet potatoes

There are many ways to add flavour to steamed sweet potatoes. Here are some ideas:

Butter

A pat or two of butter added to your sweet potatoes before cooking can add flavour. You can also smear butter onto the flesh of a steamed sweet potato.

Spices

Sprinkling on some cinnamon, nutmeg, or pumpkin pie spice can add flavour to steamed sweet potatoes. Just be careful not to add too much so that the sweet potatoes are still the star of the dish.

Sauce or dip

Serving your steamed sweet potatoes with a sauce or dip on the side can add flavour. This could be anything from a simple ranch dressing to a more elaborate honey mustard sauce.

Salt and pepper

A light sprinkling of salt and pepper can enhance the flavour of steamed sweet potatoes.

Garlic and rosemary

Garlic and rosemary are a classic combination that can be used to add flavour to steamed sweet potatoes. You can sauté them in a little butter or olive oil, bake them, or add them to the potatoes raw.

Honey mustard

Honey mustard is a great dip for sweet potato fries, and can also be used as a sauce for steamed sweet potatoes. You can make your own by mixing Dijon mustard with honey and a little mayonnaise or olive oil.

Brown sugar and pecans

Toasted pecans and brown sugar can be a delicious topping for steamed sweet potatoes. Simply bake a sweet potato, whip together some butter and brown sugar, and sprinkle on the pecans.

Maple syrup

Drizzling maple syrup on top of a baked sweet potato can add a smokey sweet flavour. You can also combine it with butter for a glaze.

Pesto

Pesto is a great way to add flavour to steamed sweet potatoes. You can make your own by blending raw garlic, olive oil, pine nuts, sea salt, pepper, and basil leaves.

Goddess dressing

Green goddess dressing is a tangy, flavorful, aromatic, and creamy dressing that can be drizzled on steamed sweet potatoes or used as a dip for sweet potato fries.

Honey and bacon

Topping honey-roasted sweet potatoes with crispy bacon can add a salty-sweet flavour.

Manouri and honey

Manouri is a Greek cheese made from sheep and goats' milk. It has a mild, refreshing flavour and can be spread on baked sweet potatoes and drizzled with honey.

Spinach and melted feta

Spinach and feta is a classic combination that can be used to stuff steamed sweet potatoes. Simply heat some spinach, add fresh feta, and stuff the mixture into a baked sweet potato.

Other foods that can be cooked in a rice cooker

Yes, you can steam sweet potatoes in a rice cooker. Simply wash the sweet potatoes, cut them into small pieces if they are too big, and place them in the rice cooker with water. Close the lid, turn it on, and let it cook for around 20 minutes, or until soft.

Rice cookers are not just for cooking rice; they can be used to cook a variety of other foods. Here are some ideas for other dishes you can make with your rice cooker:

Non-rice grains

Almost all grains, such as barley, oats, polenta, and grits, can be cooked in a rice cooker. Use the same water ratio as you would when cooking on a stovetop. Tougher grains like brown rice or farro benefit from an overnight soak before cooking. Quinoa (a seed) also works well in a rice cooker.

Rice pudding

Combine rice and milk in your rice cooker, then add flavorings and sugar to taste. Cook until thickened, and sprinkle with cinnamon or raisins.

Beans

Cover dried beans with water and cook until tender. If your cooker switches off before the beans are done, simply switch it back on. Add herbs and seasonings, and freeze portions for later use.

Steamed foods

Many rice cookers come with steamer baskets, which can be used to cook vegetables, tofu, fish, or chicken.

Bibimbap

Cook rice with soy sauce and toasted sesame oil. Crack a few eggs over the rice, cover, and cook on the "keep warm" setting. Stir in chili paste, kimchi, or the steamed vegetables and meat.

Pancakes

Fill the rice cooker bowl one-third to half with pancake batter. Add fruits, nuts, or chocolate chips, then cook until set. Carefully flip onto a plate and serve.

Cakes and quick breads

Most rice cookers have non-stick bowls, so you can pour cake or banana bread batter directly into the cooker. Cook until a toothpick inserted comes out clean.

Hot chocolate

Perfect for cold weather, homemade hot chocolate can be made in a rice cooker. Add all the ingredients and cook with the lid open. Switch to "keep warm" so guests can help themselves.

Reheat soup

Leftover soup can be heated in the rice cooker with the lid open. Then, close the lid and switch to "keep warm" to keep it hot.

Poached fruit

Place poaching liquid and fruit (such as pears, apples, peaches, or figs) in the rice cooker and cook until tender.

Mac and cheese

Pour milk, cheese, and pasta into a rice cooker to make incredibly soft and creamy mac and cheese.

Braised meats

Meats such as spare ribs, pulled pork, or chicken thighs can be braised in a rice cooker.

Takikomi gohan

A Japanese dish where meat, vegetables, and rice are cooked together. Add rinsed rice and water to the cooker, then place the bite-sized pieces of meat and vegetables on top without mixing. Season with dashi or soy sauce, and cook using the standard function. Mix everything before serving.

Hard-boiled eggs

Place eggs in a steamer basket over a cup of water, close the lid, and press cook. It should take about 18-20 minutes for hard-boiled eggs.

Hot beverages

Use the "keep warm" function to make hot drinks like mulled wine or the traditional Japanese drink, Amazake.

Frequently asked questions