Steaming Sweet Potatoes: Pan-Cooking Method Explored

Sweet potatoes are a versatile root vegetable that can be cooked in a variety of ways, including steaming and pan-frying. While steaming is a fat-free cooking method that preserves nutrients and results in moist, fluffy potatoes, pan-frying is a simple, effective way to brown and tenderise sweet potato slices. This article will explore the process and benefits of cooking sweet potatoes using these two very different methods.

Steamer basket or colander setup

Place a steamer basket or colander in a large pot. Add water until it reaches 1 inch below the bottom of the basket or colander. This is important as you want the water to not touch the steamer basket or colander. Put the sweet potatoes in the steamer basket and bring the water to a boil. Once the water is boiling, cover the pot, reduce the heat to medium and allow the potatoes to steam until you can insert a paring knife without resistance, about 30 minutes.

If you don't have a steamer basket, you can use a small metal strainer or even a clean cooking rack at the bottom of your pot. If you're using a colander, make sure it's made of metal so that it can withstand the heat.

You can also use a stainless steel bowl instead of a steamer basket, but this will go inside the pot, so make sure the water level is below the bowl.

For whole sweet potatoes, steam for 25 to 35 minutes, depending on the size of the potato, until tender when pierced with a fork. For chopped-up sweet potato pieces, cooking times will vary from about 15-20 minutes.

Boiling water level

The amount of water you need to steam sweet potatoes depends on whether you are steaming whole or chopped sweet potatoes, and the size of your pot. If you are steaming whole sweet potatoes, the water level should be just below the steamer basket. If you are steaming chopped sweet potatoes in a steam tray, you will need enough water to fill the pot to a depth of about two cups.

If you are using a steamer basket, place the basket in the pot first, then fill the pot with water to about one inch below the bottom of the basket. If you are using a steam tray, first fill the pot with water, then place the steam tray on top.

If you are using a colander, fill the pot with water to about one inch below the bottom of the colander before placing the sweet potatoes in the colander.

If you are using a small metal strainer as a steam tray, fill the pot with water to a similar level as you would for a steam tray.

Once you have added the sweet potatoes, bring the water to a boil. Then, reduce the heat to medium and maintain a steady boil.

Potato size and type

When it comes to potato size, it's important to use medium-sized sweet potatoes for steaming. These typically weigh around 8 ounces each. You can also steam small potatoes or large potatoes, but the cooking time will vary. Larger potatoes will take longer to cook, while smaller potatoes may cook faster.

It's also worth noting that you can use any type of sweet potato for steaming. However, the recipe provided is customised for orange-fleshed potatoes, specifically the Jewel variety with light brown-orange skin. You can also use Red Garnet potatoes, which have red skin and slightly thinner flesh. If you opt for white-fleshed sweet potatoes, the recipe may need some adjustments.

Sweet potatoes come in various colours and flavours, and they all cook similarly. So, feel free to mix and match different types of sweet potatoes for a colourful presentation.

When selecting your potatoes, try to choose ones of similar size to ensure even cooking. If you prefer, you can peel and cut the potatoes into large pieces before steaming to reduce the cooking time. However, keep in mind that smaller pieces will cook faster than whole potatoes.

Potato toppings

There are many toppings that can be added to steamed sweet potatoes to enhance their flavour. Here are some ideas:

Savoury

• Butter, salt, and pepper
• Sour cream and chives
• Cinnamon and maple syrup
• Black beans and salsa
• Peanut butter sauce and slaw
• Broccoli and cheese
• Nacho-stuffed (add vegan/regular taco meat, refried beans, cheddar cheese, nacho cheese, salsa, chopped lettuce, and crushed tortilla chips)
• Garlic, olive oil, and rosemary
• Onion
• Spices such as cinnamon, nutmeg, and cloves
• Brown sugar glaze
• Bacon, egg, and cheese
• Broccoli and cheese
• Pizza toppings (marinara, mozzarella, salami, pepperoni, mushrooms)
• Greek-style (feta or other salty semi-soft cheese, olives, chopped onion, and a drizzle of vinaigrette)
• Fresh herbs and ricotta
• Yogurt with cumin, smoked paprika, garlic, chile powder, harissa, citrus juice, or mint
• Yogurt sauce with sausage, merguez, chorizo, or other leftover roasted or braised meat
• Yogurt sauce with crispy lentils or black beans, roasted vegetables, sautéed onions or peppers, and herbs or scallions
• Yogurt with smoked fish, scallions, and capers
• Tahini sauce with roasted mushrooms and a drizzle of vinegar or lemon
• Green sauce with pomegranate seeds or lemon
• Peppery arugula or baby kale with vinaigrette and chickpeas or lentils
• Shishito peppers and shallots or onions stir-fried in sesame oil, topped with a fried egg and sesame seeds
• Green curry paste, coconut milk, and greens (such as kale or spinach) with crispy shallots and/or chickpeas
• Vegan butter, nutritional yeast, garlic, fresh herbs, and/or scallions
• Cottage cheese and hot sauce
• Cucumbers, pickled onions, and chile crisp
• Peanut butter and sriracha
• Gochujang and butter with toasted sesame seeds, chilli flakes, lime, herbs, and/or spring onions
• Picadillo (ground meat, cumin, cinnamon, garlic, onion, diced or crushed tomatoes, and olives or capers)
• Bolognese sauce and parmesan
• Mapo sauce or ground pork with dried shiitake mushrooms
• Yogurt, tahini, and date syrup
• Honey and bacon with chilli flakes
• Ricotta and honey
• Maple syrup and cinnamon

Sweet

• Marshmallows
• Honey
• Brown sugar
• Pecans or other nuts
• Greek yogurt, green onions, and honey
• Cream cheese, tzatziki, canellini beans, or chickpeas fried in a garlic and tomato sauce with spring onion and pomegranate
• Pumpkin hummus and honey-roasted pumpkin seeds
• Peanut butter and cinnamon
• Baked beans and cheese
• Tuna mayo and sweetcorn
• Peanut butter, gochujang, sour cream, and spring onion
• Butter, feta, and salted peanuts
• Cottage cheese and hot sauce

Potato alternatives

While potatoes are a versatile ingredient, there are many alternatives that can be used in similar ways, adding variety to your meals and bringing unique flavours and textures.

Cauliflower

A versatile, low-carb option that can be mashed, roasted, fried, or turned into rice or pizza crusts. Cauliflower has a similar texture to potatoes when roasted or mashed, and is a good source of vitamin C, fibre, and antioxidants.

Sweet Potatoes/Yams

Sweet potatoes and yams are a delicious and nutritious alternative, offering a slightly sweeter flavour and a creamier texture. They are rich in vitamin A, fibre, and antioxidants, and can be used in a variety of dishes such as roasting, mashing, or baking.

Rutabagas/Swedes

With a slightly peppery taste and a denser, firmer texture than potatoes, rutabagas are a great low-carb option. They can be roasted, mashed, or added to soups and stews.

Turnips

Turnips have a slightly sweet and peppery taste with a less starchy, firmer texture than potatoes. They can be baked, boiled, steamed, or mashed, and are a good source of fibre, vitamins C and K, potassium, and manganese.

Zucchini/Courgettes

Zucchini is a versatile and healthy option with a mild, slightly sweet flavour and a lighter, more delicate texture. They can be roasted, sautéed, or grilled, and are a good way to reduce carb intake while adding more vegetables to your diet.

Daikon

A large relative of the radish, daikon is a staple in Asian cuisines. It can be boiled, fried, or pickled, and takes on potato-like qualities when cooked.

Kohlrabi

Kohlrabi has a delicate flavour and can be boiled, steamed, fried, or grated and fried as fritters.

Carrots

Carrots have a slightly sweet taste with a hint of earthiness and maintain a firmer texture when cooked. They are a good source of beta-carotene and other essential nutrients, making them a healthier alternative to potatoes.

Celery Root

Celery root has a unique taste with hints of celery and parsley, and a creamy texture similar to potatoes but with a firmer bite. It is a healthier, low-carb alternative and can be mashed, roasted, or used in soups and stews.

Red Radishes

Red radishes offer a peppery kick and a crisp, crunchy texture. When cooked, they soften but retain some crunch, adding an interesting contrast to dishes. They are a healthier, low-carb option.

Butternut Squash

Butternut squash is lower in calories and carbohydrates, making it a good option for managing blood sugar levels. It has a similar texture to potatoes when cooked and can be used in soups, stews, and casseroles, adding a sweeter, nuttier taste.

Avocado

Avocados can be deep-fried or oven-baked with a crunchy coating, making an interesting variation to the classic dip.

Yuca/Cassava

Yuca, or cassava, is a carb staple similar to potatoes nutritionally, and is a cornerstone of diets around the world. It can be made into mildly spiced, crunchy fries.

Pumpkin

Pumpkin is considered a superfood and has a sweet, vibrant colour. It can be turned into oven fries or baked with an olive oil dip.

Asparagus

Asparagus is a nutritious vegetable with vitamin K and other dietary benefits. It can be enjoyed as baked fries with a panko and parmesan crust.

Polenta

Leftover polenta can be turned into hearty fried sticks with a zesty lime dip, satisfying starch cravings.

Frequently asked questions