Purple sweet potatoes are a vibrant and nutrient-packed variety of sweet potatoes. They are gaining popularity not only for their striking appearance but also for their impressive health benefits. One common question that arises when preparing purple sweet potatoes is: Do they have to be peeled? The answer depends on how you plan to use them and your personal preferences.
In this article, we will explore the pros and cons of peeling purple sweet potatoes, how the skin affects cooking and nutrition, and tips on when and how to peel them. Additionally, we’ll provide suggestions for recipes that either use or discard the peel. By the end, you’ll have a clearer understanding of whether to peel purple sweet potatoes for your next dish.
What Are Purple Sweet Potatoes?
Before we dive into whether purple sweet potatoes need to be peeled, it’s important to understand what makes these tubers special. Purple sweet potatoes are part of the same family as the more common orange sweet potatoes but stand out due to their rich purple flesh. The vibrant color comes from anthocyanins, antioxidants that also give blueberries and red cabbage their color.
Nutritional Benefits of Purple Sweet Potatoes
Purple sweet potatoes are packed with nutrients. They are rich in:
- Antioxidants: Anthocyanins help fight inflammation and protect the body against oxidative stress.
- Fiber: Purple sweet potatoes contain a high amount of dietary fiber, which supports digestion and gut health.
- Vitamins and minerals: They are an excellent source of vitamin C, potassium, and vitamin B6.
Given their nutritional profile, purple sweet potatoes are a great addition to any diet, whether you’re looking to boost your antioxidant intake or simply want a colorful, nutritious side dish.
For more about the health benefits of sweet potatoes, explore this guide on sweet potato nutrition.
Should You Peel Purple Sweet Potatoes?
The short answer is: It depends. Whether or not you peel purple sweet potatoes often comes down to personal preference and the recipe you’re using. The skin is completely edible and offers some additional nutritional benefits, so peeling is not strictly necessary. Let’s break down the key factors to consider.
1. Cooking Method
The way you plan to cook the purple sweet potatoes can help determine whether or not to peel them.
- Boiling: If you’re boiling the potatoes, you can leave the peel on. In fact, leaving the skin intact can help preserve some of the nutrients that might otherwise leach into the boiling water.
- Roasting: Many people prefer leaving the skin on when roasting purple sweet potatoes. The skin can become crispy and adds a nice texture to the dish. Plus, it helps the potato hold its shape better.
- Mashing: If you’re planning to mash the potatoes, you may prefer to peel them. The skin can be tougher and might not blend well into a smooth mash, although some people enjoy the added texture.
- Steaming: When steaming, leaving the skin on is a good idea. Steaming retains more nutrients than boiling, and the skin provides extra fiber.
2. Nutritional Benefits of the Skin
The skin of purple sweet potatoes contains a wealth of nutrients that are often lost when you peel them. Like many other fruits and vegetables, much of the fiber, vitamins, and antioxidants are concentrated in or near the skin.
- Fiber: The skin is particularly rich in fiber, which helps with digestion and keeps you feeling full for longer.
- Antioxidants: While the flesh of purple sweet potatoes is rich in anthocyanins, the skin contains its own antioxidants, which contribute to the overall nutritional value of the potato.
- Vitamins and Minerals: The skin also provides additional vitamins like vitamin C and B-vitamins, which are crucial for immune support and energy metabolism.
By eating the skin, you’re maximizing the nutritional benefits of the purple sweet potato. However, if you’re not a fan of the texture, peeling is always an option.
When Should You Peel Purple Sweet Potatoes?
While the skin of purple sweet potatoes is nutritious, there are times when you may want to peel them. Here are some scenarios in which peeling might be preferred:
1. Texture Preferences
Some people simply don’t like the texture of potato skins. The skin of purple sweet potatoes can be a little tougher than that of orange varieties, and it may not break down as much during cooking. If you prefer a smoother texture—especially for dishes like mashed potatoes or soups—peeling them is a good idea.
2. If the Skin is Damaged
Inspect the sweet potatoes before cooking. If the skin is damaged, has spots, or looks particularly rough, it might be better to peel it off. While you can cut off any small imperfections, peeling ensures that you’re not eating any tough or unappetizing parts of the potato.
3. For Aesthetic Reasons
In some recipes, the appearance of the dish is important. For example, if you’re making a bright purple sweet potato puree or mashed potatoes, peeling them will give the dish a more uniform color and texture. The peel can add a darker, more rustic appearance, which may or may not be desirable depending on the presentation.
Explore our guide on cooking techniques to see how different methods impact the texture and appearance of vegetables like purple sweet potatoes.
How to Peel Purple Sweet Potatoes
If you decide that peeling is the way to go, here’s how to do it effectively:
1. Use a Vegetable Peeler
The easiest and safest way to peel a purple sweet potato is with a vegetable peeler. Hold the potato firmly and peel away from your body, removing the skin in long strokes. This method works well for raw sweet potatoes.
2. Boil and Peel
If you prefer, you can boil the sweet potatoes with the skin on and peel them afterward. Once boiled, the skin will loosen and can easily be removed by hand or with a paring knife. This method is particularly useful if you want to retain more nutrients during cooking.
3. Roast and Peel
Roasting is another method that makes peeling easier. When the sweet potatoes are roasted whole, the skin often becomes crispy and peels off easily, especially if you make a small cut before roasting.
4. Scrub Instead of Peel
If you choose to keep the skin, make sure to scrub the potatoes thoroughly to remove any dirt, pesticides, or debris. You can use a vegetable brush to clean the potatoes under running water. This step ensures the skin is clean and safe to eat.
Recipes That Use the Skin
Many recipes don’t require peeling the purple sweet potatoes. In fact, the skin can add extra flavor and texture to a variety of dishes. Here are some popular recipes where you can leave the skin on:
1. Roasted Purple Sweet Potatoes
Roasting with the skin on is a simple yet delicious way to prepare these potatoes. Cut them into wedges or cubes, toss them with olive oil and your favorite herbs, and roast them in the oven at 400°F for 30-40 minutes. The skin adds a nice crunch while keeping the inside soft and flavorful.
2. Purple Sweet Potato Fries
Another popular option is to make fries out of purple sweet potatoes. You can leave the skin on for added texture and fiber. Slice the potatoes into thin strips, toss them with oil, and bake them until crispy. These fries are both healthy and visually stunning.
3. Purple Sweet Potato Chips
Homemade potato chips are easy to make and even better with purple sweet potatoes. Slice the potatoes very thinly (use a mandoline for even slices), then toss them in a little oil and bake until crispy. Leaving the skin on adds extra fiber and a rustic look.
For more recipes that incorporate the skin of vegetables, check out our recipe collection.
Recipes That Require Peeling
In some dishes, peeling the potatoes is essential for achieving the right texture and appearance. Here are a few recipes where peeling might be the better option:
1. Mashed Purple Sweet Potatoes
If you’re aiming for a smooth and creamy texture, it’s best to peel the potatoes before mashing. The skin can add a bit of toughness to the mash, which may not be desirable. Peel the potatoes, boil until tender, and mash with butter and seasonings for a beautiful purple dish.
2. Purple Sweet Potato Puree
Purees are another dish where peeling is necessary. If you’re making a silky smooth sweet potato puree, peeling the potatoes will give you a more consistent texture and color. Boil or steam the potatoes, peel, and blend them with a little cream or butter for a smooth finish.
3. Soups and Stews
When making soups or stews that feature purple sweet potatoes, peeling may be preferred. The skin can sometimes separate from the flesh during cooking, which can create a less uniform texture in soups. Peeling ensures the potatoes blend smoothly into the broth.
Frequently Asked Questions (FAQ)
1. Is the skin of purple sweet potatoes safe to eat?
Yes, the skin of purple sweet potatoes is completely safe to eat. It is packed with fiber and antioxidants, making it a healthy addition to your meals.
2. Does peeling purple sweet potatoes reduce their nutritional value?
Peeling does remove some of the nutrients found in the skin, particularly fiber and certain antioxidants. However, the flesh of the potato still provides plenty of vitamins, minerals, and other health benefits.
3. Can you peel purple sweet potatoes after cooking?
Yes, peeling purple sweet potatoes after cooking is an easy option. Boiling or roasting the potatoes makes the skin much easier to remove.
4. How do I know if I should peel purple sweet potatoes for a specific recipe?
It depends on the dish. If you’re making a smooth puree or mashed potatoes, peeling is recommended. However, for roasted or baked dishes, you can leave the skin on for added texture and nutrients.
Conclusion
So, do purple sweet potatoes have to be peeled? The answer is no, but it depends on the dish you’re preparing and your personal preferences. The skin is edible and packed with nutrients, but peeling may be necessary for recipes that require a smoother texture. By considering the cooking method, texture preferences, and nutritional benefits, you can decide whether to peel or leave the skin on.
Whether you choose to peel or not, purple sweet potatoes are a delicious and versatile ingredient that can be used in a wide variety of dishes. Next time you’re in the kitchen, experiment with both methods to see which one you prefer.