Steaming Sweet Potatoes: A Quick, Healthy Cooking Method

Steaming sweet potatoes is a great way to cook this popular root vegetable. It's a quick, easy, and healthy method that results in deliciously moist and tender flesh. Steaming helps preserve more nutrients and doesn't require any added fat or other ingredients. Plus, it's much faster than baking—steaming sweet potatoes can take as little as 15 to 20 minutes, depending on the size of the potato chunks. This technique is perfect for those who are dieting or controlling their blood sugar, as steaming doesn't add any extra calories or fat. In this article, we'll guide you through the simple process of steaming sweet potatoes and provide some tasty topping suggestions.

How to steam sweet potatoes

Steaming sweet potatoes is a great way to cook this root vegetable, preserving its nutrients and natural sweetness without adding any fat. It's also faster than baking! Here's a step-by-step guide to help you achieve perfectly steamed sweet potatoes.

Preparation:

First, select medium-sized sweet potatoes, as larger potatoes will take longer to cook. You can use any type of sweet potato, but this recipe is customized for orange-fleshed varieties like Jewel or Red Garnet. Give the potatoes a good scrub to remove any dirt, and then decide whether to peel them or not. Peeling is optional, but if you want to, use a conventional potato peeler or a sharp knife. You can compost the peelings or cut them into strips, leaving a little flesh on, to make sweet potato skins.

Cooking:

Now it's time to steam! Place a steamer basket or colander in a large pot. If you don't have a steamer basket, you can use a small metal strainer or a clean cooking rack at the bottom of the pot. Add water to the pot, ensuring it reaches just below the bottom of the basket or colander, about 1-2 inches deep.

Next, put the whole sweet potatoes into the steamer basket. If you prefer, you can peel and cut the potatoes into large pieces to reduce the cooking time. Just ensure all pieces are similar in size for even cooking. Cover the pot and place it on the stove over high heat. Once the water reaches a strong boil, reduce the heat to medium.

Maintain a steady boil and steam the potatoes for 25-35 minutes, depending on their size. They're done when tender, with a fluffy texture. You can check for doneness by piercing the potatoes with a fork or paring knife. If they're still hard, cook for a further 5 minutes.

Serving:

Once the potatoes are soft, carefully remove the pot lid, as the escaping steam can burn you. Then, transfer the potatoes to a serving plate. Allow them to rest for about 5 minutes before slicing them open.

These steamed sweet potatoes are now ready to enjoy! You can serve them as-is, or with various toppings and seasonings. Some classic options include butter, salt, and pepper, while other creative choices are cinnamon with a hint of maple syrup, sour cream and chives, or even loaded with black beans and salsa.

So, there you have it! A simple, healthy, and delicious way to cook sweet potatoes that will leave you wanting more.

Toppings and stuffings

Steamed sweet potatoes are incredibly versatile and can be topped or stuffed with a variety of ingredients. Here are some ideas for toppings and stuffings to elevate your steamed sweet potatoes:

Savory Options:

• Sour cream and chives
• Butter, salt, and pepper
• Cinnamon with a hint of maple syrup
• Black beans, salsa, and cheddar cheese
• Peanut butter sauce and slaw
• Nacho-style with taco meat, refried beans, nacho cheese, salsa, lettuce, and crushed tortilla chips
• Broccoli and cheese
• Hot honey and chopped pecans
• Salted butter and chili powder
• Creme fraiche, chives, salt, and pepper
• Herbed butter
• Salted butter and brown sugar
• Salsa and sharp cheddar
• Toasted pepitas, cilantro, salt, and pepper
• Yogurt, cumin, smoked paprika, garlic, or chile powder
• Yogurt, harissa, or citrus juice and zest
• Yogurt, feta, and fresh or dried mint
• Yogurt, spicy merguez or chorizo sausage, and hot sauce
• Yogurt, crispy lentils, or cooked black beans
• Yogurt, smoked fish, scallions, and capers
• Tahini sauce, roasted mushrooms, and a drizzle of vinegar or lemon
• Green sauce and pomegranate seeds or lemon
• Peppery arugula or baby kale with a mustardy vinaigrette
• Stir-fried shishito peppers, shallots, or onions in sesame oil, topped with a fried egg and sesame seeds
• Thai green curry paste, coconut milk, and greens such as kale or spinach
• Crispy-skinned sweet potato with cottage cheese and piri piri hot sauce
• Sliced cucumbers or pickled onions, drizzled with chile crisp
• Crunchy peanut butter and sriracha
• Gochujang mixed with butter, toasted sesame seeds, chili flakes, lime, herbs, and/or spring onions
• Baked beans
• Shredded chicken with marinara, buffalo, or salsa verde sauce
• Fried egg
• Roasted peppers and onions
• Greek yogurt with chopped green onions
• Sun-dried tomatoes
• Sautéed spinach
• Sautéed cabbage
• Bacon
• Guacamole with corn or beans
• Diced avocado
• Pico de gallo
• Black beans
• Chunky avocado salsa
• Lentils
• Shredded or soft cheese
• Cottage cheese
• Hummus with olives, lemon, or garlic
• Mushrooms
• Chickpeas with olive oil and lemon
• Chorizo
• Pecans
• Almond or peanut butter with honey, cinnamon, or other spices
• Chopped walnuts
• Taco meat, guacamole, cheese, and sour cream
• Shredded BBQ chicken, cheddar, and BBQ sauce
• Black beans, corn, salsa, avocado, and sour cream
• Shredded buffalo chicken, blue cheese crumbles, ranch dressing, and green onions
• Bacon, avocado, and a fried egg
• Shakshuka (baked eggs in a savory tomato sauce)

Sweet Options:

• Marshmallows
• Berries
• Sliced bananas
• Honey or maple syrup
• Cinnamon
• Roasted apples and cinnamon
• Peanut butter, chocolate chips, and sliced bananas

Choosing the right potato

When it comes to choosing the right sweet potatoes for steaming, there are a few things to consider. Firstly, it is important to select medium-sized potatoes, preferably around 8 ounces each. This ensures even cooking and prevents overcooking or undercooking. You can also steam small potatoes, and larger ones will work too, but they will take longer to cook.

The type of sweet potato you choose is also important. The two main types of orange-fleshed potatoes are Jewel, which has light brown-orange skin, and Red Garnet, which has red skin and is slightly thinner. You can also use white-fleshed sweet potatoes, but the cooking time may vary.

Another thing to consider is the colour and taste of the sweet potatoes. Sweet potatoes come in various colours and flavours, and you can mix and match them for a colourful presentation. Additionally, you may want to consider the nutritional content of the sweet potatoes. They are a great source of vitamins A and C, fibre, and potassium.

Finally, it is important to wash the sweet potatoes thoroughly before steaming, as they are usually covered in soil. You can also peel them before cooking, or leave the skin on for added texture and nutrients.

Preparing the potatoes

First, select your sweet potatoes. You can steam any type of sweet potato, but it's best to opt for medium-sized ones (around 8 ounces each) for even cooking. If you're using orange-flesh potatoes, the two main types available in stores are Jewel, with light brown-orange skin, and Red Garnet, with red skin and a slightly thinner shape.

Give the sweet potatoes a good scrub to remove any dirt. You can peel them if you prefer, using a conventional potato peeler or a sharp knife. If you're peeling, consider composting the peelings or cutting them into long strips with some flesh left on for sweet potato skins.

Next, cut the potatoes into chunks of roughly equal size. Cutting each potato into three or four slices should be sufficient. If you're short on time, you can also peel and cut the potatoes into large pieces to reduce the cooking time.

Place the potato chunks into a steam tray or a small metal strainer. If you don't have a steam tray, you can improvise by placing a clean cooking rack at the bottom of your pot.

Add water to a large pot. The water level should be about one inch below the bottom of the steam tray or about two cups if you're using a pot with a steam tray.

Place the steam tray with the potatoes into the pot and bring the water to a boil. Once the water is boiling, cover the pot and reduce the heat to medium.

Allow the potatoes to steam until they are soft all the way through. The cooking time will depend on the size of the potato chunks, but it usually takes around 15-20 minutes for smaller pieces and up to 35 minutes for whole potatoes. Check the potatoes for doneness by piercing them with a fork; if the fork slides in easily, they are ready.

Remove the pot lid carefully, as the escaping steam can burn you. Transfer the potatoes to a serving plate and serve immediately.

Cooking methods

Steaming sweet potatoes is a great way to cook them, as it preserves more of their nutrients and doesn't require any added fat or other ingredients. Plus, it's much faster than baking. You can steam any type of sweet potato, but what's important is the size. Look for medium-sized sweet potatoes, about 8 ounces each, or small potatoes. Large potatoes will also work but will take longer to cook.

Here's what you need to do:

• Place water in a pot to a level just below the steamer basket. For a pot with a 1-inch steamer basket, you'll need about 2 cups or 2 1/2 paper cups of water.
• Bring the water to a boil.
• Add the whole sweet potatoes to the steamer basket. If you prefer, you can peel and cut the potatoes into large pieces to reduce the cooking time.
• Maintain a steady boil and steam for 25 to 35 minutes, depending on the size of the potato, until tender when pierced with a fork.
• Allow the potatoes to sit for 5 minutes, then slice in half and add your desired toppings or stuffings.

If you don't have a steamer basket, you can improvise one with a small metal strainer or a clean cooking rack placed at the bottom of your pot.

Steaming sweet potatoes results in tender, moist flesh that is perfect for topping or stuffing. Here are some topping ideas:

• Sour cream and chives
• Butter, salt, and pepper
• Cinnamon and maple syrup
• Black beans and salsa
• Peanut butter sauce and slaw
• Broccoli and cheese
• Vegan Taco Meat or taco meat, refried beans, cheddar cheese, Nacho Cheese or Vegan Nacho Cheese, salsa, chopped lettuce, and crushed tortilla chips

You can also serve steamed sweet potatoes as a simple side dish or use them as a base for other recipes like sweet potato salad, muffins, bread, or enchiladas.

Frequently asked questions