7 Delicious Vegan Sweet Potato Recipes For Your Kids
Sweet potatoes can be the star of any dish, whether baked, roasted, mashed, or steamed. Here are 7 delicious vegan sweet potato recipes highlighting this root vegetable's versatility and taste.
What Are Sweet Potatoes?
Despite being classified as a root tuber, sweet potatoes are frequently placed in the same metaphorical bucket as root vegetables like carrots and beets. Like sweet potatoes and cassava, root tubers are bulbous regions of the root where plants store extra nutrients to survive the winter.
Sweet potatoes are naturally rich in vitamins, minerals, and other healthy compounds because they act as virtual nutrient silos. They are also entirely distinct from yams.
True yams are less sweet than sweet potatoes and are blackish-brown on the outside and white or purple on the inside, despite the fact that they may be mistakenly labelled as both in the produce section.
Nutrition Of Sweet Potatoes
One cup (200 grams) of baked sweet potato with skin provides:
- Calories: 180
- Carbs: 41.4 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% of the Daily Value (DV)
- Vitamin C: 65% of the DV
- Manganese: 50% of the DV
- Vitamin B6: 29% of the DV
- Potassium: 27% of the DV
- Pantothenic acid: 18% of the DV
- Copper: 16% of the DV
- Niacin: 15% of the DV
Vegan Sweet Potato Recipes
1. Sweet Potato Soup
It's straightforward to prepare this vegan sweet potato and red pepper soup! Keep it straightforward, or add one of my suggested seasonings to change the flavours. It can be made in the summer with fresh red peppers or roasted bell peppers from a jar.
Prep time: 45 minutes | Cook time: 20 minutes | Total time: 65 minutes | Servings: 4
- Red bell peppers: 4 large
- Neutral vegetable oil: 1 tablespoon
- White or yellow onions: 1 large
- Garlic, minced: 2 cloves
- Sweet potatoes, peeled and roughly chopped: 4
- Vegetable broth: 2 cloves
- Kosher salt: ½ teaspoon
- Lime juice: 1
- Crushed red pepper flakes, to taste.
- Croutons for topping (optional)
- Set the oven to 450°F. Place the peppers on one or two baking pans coated with foil or parchment paper. Forty minutes of roasting time will result in wrinkled and burnt skin. The peppers should be taken out of the oven, cooled, and collapsed (about 20-30 minutes).
- The peppers should be cleaned, stripped of their skins and seeds, and then chopped coarsely before being left away for use. They can be kept in the refrigerator after being transferred to an airtight container for up to a week. In a big pot, heat the water or oil over medium-high heat. Put the onion in. Cook for 5-7 minutes, stirring regularly, or until the onion is translucent and tender.
- Cook for another minute or two after adding the garlic. Add salt, broth, and potatoes.
- The mixture should boil. When the potatoes are mushy, reduce the heat to a simmer, cover the pot, and cook for 20 to 25 minutes. To the pot, add the roasted peppers. To make the soup smooth and creamy, use an immersion blender, or transfer it to a blender in batches and process until smooth.
- Refill the pot with the soup and warm it slowly. Add more broth or water to the soup if the consistency is too thick for your tastes. Taste the dish and make necessary spice adjustments before adding the lime juice and crushed red pepper. Serve.
2. Lentil And Sweet Potato Loaf
This vegan lentil sweet potato loaf is the pinnacle of nutritious comfort food. It is created with wholesome sweet potatoes, rolled oats, and lentils. For holiday celebrations, this meal is excellent to freeze or prepare in advance!
Prep time: 15 minutes | Cook time: 60 minutes | Total time: 1 hour 15 minutes | Servings: 8
- Olive oil: 1 tablespoon
- White or yellow onion, diced: 1 small
- Celery, diced: 2 stalks
- Carrots, peeled and diced: 2
- Garlic, finely minced: 4 cloves
- Dried thyme: 1 teaspoon
- Dried rosemary: ½ teaspoon
- Ground coriander: ½ teaspoon
- Smoked paprika: ½ teaspoon
- Salt: 1 teaspoon
- Freshly ground black pepper: ¼ teaspoon
- Low sodium vegetable broth: 2¾ cups
- Green or brown lentils: 1 cup
- Grated sweet potato: 1½ cups
- Rolled oats: 1 cup
- Tomato paste: ¼ cup
- Ketchup: ⅓ cup, for glazing
- Warm the oil or broth in a big, heavy-bottomed saucepan over medium heat. Include the carrot, celery, and onions. Cook for 5 to 6 minutes, stirring frequently, or until the onion is translucent and tender. For two more minutes, sauté the garlic in the pot while stirring.
- Add the sweet potato, lentils, broth, thyme, rosemary, coriander, smoked paprika, salt, and pepper to the pot. After bringing the mixture to a boil, turn down the heat. For about 30 minutes, with the lid on, cook the lentils until they are incredibly soft. Take the pot off the stove.
- Set the oven to 350°F and gently oil (or spray) a nonstick, 8½x4½x2¾-inch loaf pan while the lentils are cooking.
- Add the tomato paste and oats to the pot and stir. The lentil/sweet potato combination will thicken as the oats absorb most of the liquid. If necessary, taste and adjust the salt and pepper.
- In a loaf pan, press the ingredients down. If desired, spread a thin layer of ketchup over the top of the loaf. Bake the loaf pan for 20 minutes at 350°F with the foil tent covered.
- Once the bread is complex and the ketchup has darkened in colour, remove the foil and bake for an additional 20 minutes. Fifteen minutes should pass after the loaf has cooled before slicing and serving.
3. Lentil Sweet Potato Salad
You may enjoy this mustardy lentil and sweet potato salad by itself, with bread, or with crackers. It's a delicious, nourishing plant-based spread ideal for meal preparation.
Prep time: 40 minutes | Cook time: 10 minutes | Total time: 50 minutes | Servings: 6
- Sweet potatoes, peeled and cubed: 2 medium
- Cooked lentils: 1½ cups
- Garlic crushed: 1 small
- Tahini: 2 tablespoons
- Dijon mustard: 2 tablespoons
- Low sodium tamari: 1 tablespoon
- Lime juice: 1½ tablespoons
- Maple syrup: 2 teaspoons
- Lightly packed, chopped parsley: ½ cup
- Dash red pepper flakes
- A big pot of water should be brought to a boil. Put a steamer attachment on top of a big saucepan of boiling water. The potatoes should be steamed for 15 to 20 minutes or until very soft. Dispose of them.
- A big mixing dish should now include cooked sweet potatoes and lentils.
- Red pepper, lime juice, maple syrup, mustard, tamari, garlic, tahini, and 1 tablespoon of water are all combined in a bowl. The sweet potato and lentils will receive this mixture. Incorporate parsley, green onion, or other fresh herbs.
- Combine all of the folds. To taste, add more tamari, mustard, or lime juice after tasting for seasoning. Serve.
4. Sweet Potato Casseroles
The traditional, cozier Christmas dessert is given a single-serve makeover with mini sweet potato casseroles. They are ideal for a small Thanksgiving gathering of one or two people.
Prep time: 30 minutes | Cook time: 60 minutes | Total time: 1½ hours | Servings: 3
Ingredients For The Mashed Potatoes
- Sweet potatoes: 2 large
- Vegan butter: 1 tablespoon
- Unsweetened, non-dairy milk: 2 tablespoons
- Maple syrup: 2 teaspoons
- Cinnamon: ¼ teaspoon
Ingredients For The Topping
- Vegan butter: 1½ tablespoons
- Unbleached, all-purpose flour: 2 tablespoons
- Light or dark brown sugar: 2 tablespoons
- Cinnamon: ¼ + ⅛ teaspoon
- Chopped pecans: 2 tablespoons
- Pinch of salt
- Set your oven to 400°F. With a fork, prick the sweet potatoes a few times. Put them on a baking pan with parchment paper. Bake for 45 to 60 minutes until a fork or knife inserted into one of them comes out clean. 350°F is the new oven temperature.
- Cut the hot sweet potatoes in half, then scoop the flesh into a medium-sized mixing basin using oven mitts. Add the cinnamon, maple syrup, non-dairy milk, and butter.
- With a fork, mash coarsely. You want the sweet potatoes to be mashed, but you don't want them to be completely smooth or homogenous; they should still have some texture.
- Lightly butter or oil in two or three little baking bowls. Place the dishes with the mashed sweet potatoes. For one hour, refrigerate.
- If necessary, butter, flour, sugar, cinnamon, and salt should be combined in a small bowl to produce the topping. To break it all up, use your fingers. The butter should be cut into pieces, and everything should be thoroughly combined. Then, stir in the nuts.
- Place the topping on top of the mashed potatoes in each dish. Bake for 25 to 30 minutes, or until the topping is browned, after transferring to the oven. Serve.
5. Sweet Potato Black Bean Burgers
These straightforward sweet potato black bean burgers are simple to make yet also flavourful! Additionally, they contain lots of nutritious components such as rolled oats, pumpkin seeds, sweet potatoes, and black beans. The burgers are excellent for freezer and meal planning.
Prep time: 5 minutes | Cook time: 55 minutes | Total time: 60 minutes | Servings: 6
- Sweet potatoes: 1 large
- Olive oil: 2 teaspoons
- Onion chopped: 1 small
- Cooked black beans: 1½ cups
- Ground cumin: 1½ teaspoons
- Smoked paprika: 1 teaspoon
- Ground coriander: ½ teaspoon
- Salt: ¾ teaspoon
- Rolled oats: 1 cup
- Shelled pumpkin seeds: ¼ cup
- Pinch crushed red pepper flakes (to your taste)
- Cook your sweet potatoes first. After multiple fork pricks, bake the potatoes at 400°F until fork soft or microwave them for 5–6 minutes each. When the potatoes are cool enough to handle, use a big spoon to scoop the flesh from the skins. To use in the recipe, you should have around 1 ½ cups (300 grams) of cooked sweet potato.
- Whether you baked the potatoes or not, set the oven to 375°F (if you microwave-cooked them). Use parchment paper to cover a baking sheet. Over medium heat, add the olive oil (or water or any other liquid).
- The onion should be clear and soft after 5 minutes of cooking, during which it should occasionally be stirred. Add all of the spices along with the black beans. Stirring and heat the mixture until it is well warmed. Put the pumpkin seeds and ¾ cup of rolled oats in a food processor with the S blade.
- Up until you have a reasonably fine meal. Process for around 1 minute. Add the cooked sweet potato, the remaining ¼ cup of rolled oats, and the onion, bean, and spice mixture to the food processor. The mixture should be pulsed up and down until it begins to come together evenly. Then pour the contents into a mixing basin and thoroughly stir everything with a fork.
- The burgers will be mixed in this manner while still having some texture. The burger mixture will harden up after 5 minutes of sitting. Make 6 to 8 patties out of it. They should go on the baking sheet. Bake for 30-35 minutes, flipping halfway through, or until lightly browned.
6. Sweet Potato Quesadillas
A wonderful and nutritious vegan meal is these quesadillas with roasted red pepper and sweet potato. Instead of using conventional cheese, they substitute white beans and velvety sweet potatoes. To save time, you can roast your sweet potatoes ahead of time.
Prep time: 45 minutes | Cook time: 3 hours | Total time: 3¾ hours | Servings: 4
- Red bell peppers: 4
- Sweet potatoes: 2 medium
- Cooked white beans: 1½ cups
- Garlic, roughly chopped: 1 clove
- Ground cumin: 1 teaspoon
- Chili powder: ½ teaspoon
- Smoked paprika: ¼ teaspoon
- Lime juice: 1½ tablespoons
- Salt more to taste: ½ teaspoon
- Tortillas (burrito sized): 4 large
- Black pepper
- Ensure that the oven is preheated to 425°F before roasting peppers. The peppers should be baked for 30 minutes, or until the skins are browned and the peppers are beginning to collapse, on a baking sheet that has been prepared.
- When they are cold enough to handle, remove them from the fire. Remove the burned skin and the seeds. The soft, roasted pepper bits should be placed in a basin and left to rest. Heat the oven to 375°F.
- With a fork, prick the sweet potatoes many times. They should be tender when pierced with a fork after roasting for 35 to 45 minutes. Because you'll be mashing them, you might want to let them become even more tender than you would for a baked potato.
- Let the potatoes cool until they are manageable. (Alternatively, you can microwave the potatoes for simple preparation.) Slice the potatoes in half, then scrape the flesh into a basin for mixing.
- Add the white beans, lime juice, salt, pepper, garlic, cumin, chili powder, and paprika. With a potato masher, mash the mixture until most of the beans are broken up but some are still visible, and the potato is still slightly chunky. Verify the seasoning and adjust to taste.
- Divide the filling among the four tortillas to make the quesadillas. Place a second tortilla on top of each, then top with a few pieces of roasted pepper.
- Place the quesadilla in a grill pan or skillet that has been lightly oiled, and cook until the bottom side is just beginning to brown (or forming grill marks).
- Repeat on the other side after flipping. Serve the quesadillas cut into quarters. The leftover filling can be stored in the refrigerator in an airtight container for up to four days.
7. Curried Sweet Potato Lentils
These lentils made with sweet potatoes and curry are tasty and simple to make. They take less than an hour to prepare, and the leftovers will satisfy you for days.
Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4
- Avocado oil: 1 tablespoon
- Onion: 1, diced
- Carrot, peeled and chopped: 1 large
- Garlic, minced: 3 cloves
- Dry red lentils: cup
- Sweet potatoes: 2 medium
- Turmeric: 1 teaspoon
- Garam masla: 1 teaspoon
- Curry powder: 2 teaspoons
- Sea salt: ½ teaspoon
- Black pepper: ¼ teaspoon
- Vegetable broth or water: 4 cups
- Full fat coconut milk: ½ cup
- Freshly squeezed lemon juice: 2 tablespoons
- Oil in a big pot is heated at medium heat. Add the carrot and onion. For about 5 minutes, sauté the vegetables until the onion is translucent and tender. For an additional 2 minutes, while stirring regularly, add the garlic. If necessary, add a few tablespoons of water to the saucepan to assist keep it from sticking.
- Lentils, sweet potatoes, curry powder, garam masala, turmeric, salt, and pepper should all be added. To combine everything, stir.
- Bring to a boil after adding the broth. Cook for 25 minutes at a simmer, or until the sweet potato and lentils are cooked through. Add the lime juice and ½ cup coconut milk after stirring. Serve.
- In the refrigerator, curry will last up to four days. Remaining food can be frozen.
Underground tubers called sweet potatoes are a great source of beta carotene and many other vitamins, minerals, and plant-based compounds.
In general, sweet potatoes are inexpensive, simple to prepare, and nutrient-rich. So don’t miss the chance to try these fantastic vegan sweet potato recipes. I hope your kids will love them all very much.
I trust you enjoyed this article about the 7 Delicious Vegan Sweet Potato Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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