Sweet potato leaves are a delicious and nutritious dish that can be enjoyed at any time of the year.
This recipe uses simple ingredients like sweet potatoes, garlic, onion, and spices to create a flavorful and savory dish that’s sure to be a hit with your whole family.
The combination of sweet and savory flavors make this dish a unique and delicious treat that can be enjoyed as a side dish or as part of a larger meal.
If you’re looking for a recipe for sweet potato leaves, you’ve come to the right place.
What are the key ingredients in a sweet potato leaves recipe ?
The following ingredients are needed to make a sweet potato leaves dish:
How long does it take to cook a sweet potato leaves recipe ?
Sweet potato leaves recipe times will depend on the type of recipe you’re looking for, but most recipes that include sweet potato leaves call for at least an hour of cooking time.
A few main types of recipes you might find on the internet include:
- Sweet potato leaves with chicken and rice
- Sweet potato leaves with beef
- Sweet potato leaves with chickpeas and rice
- Sweet potato leaves with fish and rice
- Sweet potato leaves with beef , shrimp and rice
What are some different methods of preparing sweet potato leaves ?
One of the most common ways to make sweet potato leaves is to steam them.
Steaming allows the leaves to retain their shape while they cook and provides a flavorful result.
When making this dish , it’s best to use a steamer pan or insert a rack into a saucepan to trap in the steam.
Also, it’s important to not overcook the sweet potato leaves, because they will become mushy if they’re cooked for too long.
If you don’t have access to a steamer pan for your recipe, try using an aluminum foil covered steamer instead.
You can also try using a wok in place of a steamer.
With this method , your sweet potato leaves will cook more quickly than if you were to use a steamer pan .
Another method of preparing sweet potato leaves is by roasting them in the oven .
This method combines the flavor of roasted vegetables with the texture of cooked vegetables.
When making this dish , it’s best to use an oven with high temperatures and turn it up as high as possible.
The cooking time will be shorter than with steaming because the oven heats up more quickly, but the results will still be delicious.
You can also roast sweet potato leaves on top of the stove on a grill.
Just like with baking, this method will provide crispy texture and flavor.
As with steaming , it’s best to not overcook your sweet potato leaves when roasting them in the oven or on the grill .
What are some popular variations of sweet potato leaves recipes ?
You can create many different types of sweet potato leaves dishes.
Some of the most popular include:
Sweet potato leaves are also a popular ingredient in dips , salads, and side dishes.
For example, you can use sweet potato leaves in a bean dip as a substitute for kale .
Are sweet potato leaves a healthy choice for a meal ?
Sweet potato leaves are an excellent source of vitamin A, vitamin C, potassium, calcium, iron , and fiber.
They’re also a good source of folate, which helps protect the body from oxidative damage and may help lower the risk of certain cancers .
Aside from being low in calories , sweet potato leaves are high in antioxidants that help fight free radical damage to cells.
The amount of antioxidant nutrients found in sweet potato leaves is comparable to that found in blueberries .
They’re also rich in plant compounds called lectin — which may help lower blood sugar levels in diabetics .
In addition to these benefits , sweet potato leaves are packed with vitamins and minerals such as sulfur and magnesium, which can help support a healthy immune system.
How can you make sure sweet potato leaves are cooked properly ?
As you probably already know, sweet potato leaves have a unique texture that’s more like a cross between a vegetable and a fruit.
To give them the best flavor possible , you should always make sure to cook them until they’re tender and still bright in color .
If you want to make this recipe even simpler , you can steam the leaves instead of boiling them.
You can also steam them with the skin on.
The skin contains the sweet potato’s nutrient-rich antioxidants that are responsible for the plant’s natural orange hue .
Another way to achieve a similar effect is by blanching the sweet potato leaves before sautéing them with the rest of the ingredients .
You can even use frozen sweet potato leaves if you want to make this recipe even easier.
What flavors pair well with sweet potato leaves ?
Sweet potato leaves recipes use a wide variety of ingredients to create a dish that’s rich in flavor and full of nutrients.
These recipes are quite versatile , allowing you to pair sweet potato leaves with any type of main course you choose .
You can use sweet potato leaves to add a savory accent to meat dishes, or you can use them as the main ingredient in a recipe that’s rich in flavor.
Sweet potato leaves recipes often feature garlic and onions , which are fantastic flavor enhancers.
They’re also high in fiber and vitamin B6, which helps make sure your immune system is strong and healthy .
Onion and garlic are also high in sulfur, which helps to purify your blood and keep your body healthy.
To add even more flavor to sweet potato leaves recipes , you can add spices like cumin, paprika, and turmeric.
These spices contain antioxidants that help your body fight free radicals, which are dangerous molecules that attack your cells and cause inflammation in the body.
Free radicals are part of the aging process because they break down cell walls.
Finally, eating sweet potato leaves on a regular basis will help you maintain strong teeth and gums.
The high levels of vitamin C found in sweet potato leaves increase the flow of saliva in your mouth , which helps keep your teeth from becoming decayed or damaged by plaque.
What type of dish do sweet potato leaves recipes usually make ?
Sweet potato leaves are quite common and can be found in many different dishes; sweet potato leaves recipes are usually one of the main ingredients.
Sweet potato leaf recipes can be enjoyed as a side dish or as part of a larger meal , depending on what you plan to serve them with.
Cooking sweet potato leaves with other vegetables is a smart way to create a hearty and healthy meal.
Switch up your standard side dish by adding some tasty leaves.
Sweet potato leaf recipes can also be used to create a main dish like enchiladas or tacos.
Are there any health benefits to eating sweet potato leaves ?
Sweet potato leaves are a nutritious leaf vegetable that comes from the same family as regular sweet potatoes.
Sweet potato leaves are great for your health, as they contain a number of nutrients which include vitamins A and C, calcium, phosphorus, riboflavin, thiamine, niacin, iron, magnesium , and manganese.
Sweet potato leaves also contain an amino acid called tryptophan.
Tryptophan is a key brain chemical involved in sleep and energy.
Tryptophan is also converted into serotonin , another important brain chemical that is related to mood and stress.
Serotonin is known to be deficient in many people today because of the low-carb diet trend and other eating disorders.
As far as vitamins go, sweet potato leaves contain vitamins A and C, which are both essential nutrients.
Vitamin A helps with cell growth , while vitamin C helps with the immune system and protects against infections.
What are some tips for making a delicious sweet potato leaves recipe ?
This recipe uses sweet potatoes as the main ingredient, but you can also use yams or regular potatoes if you’d like.
For this recipe, make sure that your sweet potatoes are as fresh as possible and as unblemished as possible.
You should also make sure that the sweet potatoes have been baked until they’re fully cooked through.
The baking process helps to break down any starch and sugars so that they don’t become too concentrated before the oven has the chance to cook them fully.
A good tip for this is to bake the sweet potatoes for about an hour at 400 degrees Fahrenheit.
You should also make sure that you peel the sweet potatoes before you bake them to remove any unnecessary skin.
This will make the sweet potato leaves much easier to eat.
If you plan on serving this dish with a side of rice , make sure that you pre-cook your rice before you start making your sweet potato leaves.
This will help to prevent it from becoming mushy or clumpy after it’s been cooked for awhile.
Equipment
- Skillet
Ingredients
- 2 cup sweet potato leaves
- 1 tbsp canola oil
- 2 clove garlic
- 3 chili pepper chopped
- 1 tbsp pickled banana pepper
- 1 tbsp oyster sauce
- salt
Instructions
- Garlic is added to a pan that has been heated with oil over medium-high heat. Add 1 tbsp of pickled banana peppers and chili peppers for the hot and sour variation (the quantity is depending on how you spicy you want the dish to be)
- Once you can smell the aroma, add the sweet potato leaves and continue to sauté. To prevent the garlic from burning at the bottom, stir it gently. For about 15 seconds, simmer it with the lid on.
- Then whisk thoroughly, add about 3 tbsp of water along with some oyster sauce, and season with salt to taste. Enjoy
Video
Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.