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How to boil sweet potatoes

By Githu: Nutrition Coach

↓ Jump to Recipe

Boiling sweet potatoes is the easiest way to have your healthy sweet potatoes without adding oil or increasing their glycemic index. In this article, learn how to boil sweet potatoes perfectly.

how to boil sweet potatoes

Dear friend of mine, are you a fan of sweet potatoes? If so, do you ever boil them, or do you always roast/bake your sweet potatoes? You can use these sweet potatoes in recipes such as this delicious sweet potato porridge recipe.

Ever since I was a little girl, sweet potatoes have been my favorite root vegetables. It's funny that back then, I used to enjoy raw sweet potatoes freshly pulled from the ground while still warm and full of soil.

By the way, what are sweet potatoes? Where do they come from, and how many types of sweet potatoes are there? ManyEats traces the history of sweet potatoes; it's a fascinating story that I recommend you read it.

And don't mistake orange sweet potatoes for yams. Yams are another family of root vegetables.

I asked some of you to help me write this post by telling me how you boil sweet potatoes. I am happy, and I thank you for your participation. With your help and from my research, this post is going to be helpful to many.

Choosing sweet potatoes

3 varieties of sweet potatoes
  • When you plan to cook sweet potatoes, take time to choose the fresh ones without cuts or molds on their skins.
  • The best would be to buy organic or those grown locally without many chemicals.
  • However, if you have to buy imported sweet potatoes that aren't organic, soak them in water with bicarbonate of soda for about 10-15 mins, then scrub well the skin.
  • Bicarbonate of soda is known to remove chemicals from vegetable skins.

Is it good to boil sweet potatoes?

  • Boiled sweet potatoes are much healthier than roasted or baked sweet potatoes because boiling doesn't raise the glycemic index, which makes your blood sugar go up.
  • However, boiling leaches water-soluble vitamins and some minerals in the boiling water. On the other hand, boiling sweet potatoes increases the bioavailability of carotene (vitamin A).
orange, purple & white potatoes in a pot

 Boiling sweet potatoes with skin

  • While you'll find most peeled boiled sweet potato recipes, it's advisable to leave the skin on when boiling sweet potatoes. 
  • This is because most nutrients are found next to the skin and on the skin. 
  • Sweet potato skin is full of fiber that will help your digestion. 
  • So when you peel the skin off before boiling, you're not only losing fiber, but you are also exposing some phytonutrients that can be damaged by heat.
  • If, however, your recipe demands peeled sweet potatoes, boil them and then peel them thereafter; that way, you'll be peeling the thinnest outmost skin.

Boiling whole sweet potatoes

  • If you have a big pot, then don't cut your sweet potatoes; this way, you'll minimize the loss of vitamins.
  • However, it would be better to choose medium sweet potatoes for boiling recipes so that you don't have to cut them.

How to boil sweet potatoes

boiling sweet potatoes covered with a parchment paper
  • From what I gathered, most people fill a pot with water and submerge the sweet potatoes to boil till cooked, then they drain them.
  • While it's easy to do so, you end up draining nutrients like water-soluble vitamins that leach out in the boiling water into your sink.
  • What I have been doing is to place sweet potatoes in a pot and add water just enough to reach almost the same level as the sweet potato. I then cover the pot with baking paper/parchment then I place the lid on top.
  • This will allow the steam to fall back on the boiling potatoes. This boiling method is faster than when I'd just place the lid on the pot.
  • If you are in the tropics and can find banana leaves, then use those instead of the baking paper. 
  • Some people will use aluminum foil. But those come with health issues because aluminum is a heavy metal that will leak into your food, finding its way into your liver.
  •  When I am boiling sweet potatoes, I recycle the remaining water by making vegetable broth with it. This way, I end up using the nutrients lost in the boiling process.
  • The other way I cook sweet potatoes is to boil them while making my vegetable broth. 
  • However, boiled sweet potatoes in a broth absorb the broth flavors. So consider that.

How long to boil sweet potatoes

  • It will really depend on the size and also the heat source.
  • Medium sweet potatoes, when well covered and on medium-high heat, will roughly cook after 25-30 mins.
  • Don't boil your sweet potatoes till they are tender (you can check the cooking by inserting a thin sharp knife or a toothpick in the sweet potatoes); leave them in the cooking water for about 10 minutes after you've cut off the heat. The sweet potatoes will continue cooking in the boiled cooking water.

How to store boiled sweet potatoes

You can boil extra sweet potatoes to use during the week. 

  • After they have cooled, wrap them in a kitchen towel, then place them in a freezer bag and keep them in your fridge for up to a week.
  • You can choose to freeze your sweet potatoes. In this case, peel them and cut them into pieces before freezing them.

There is it, now you know how to boil sweet potatoes the best way, and I hope from here on, you'll consider leaving that skin on. Thank you for being here. I appreciate your visit. Please share this article.

Till next, take care and enjoy the presence of those who love you. 

From a distance, my love to you, Githu.

Pieces of 3 varieties of sweet potatoes

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📖 Recipe

Orange, white & purple cooked sweet potatoes cut in pieces
Print Recipe
5 from 16 votes

How to boil sweet potatoes

Learn how to boil sweet potatoes without throwing vitamins and minerals in your sink
Prep Time5 minutes mins
Cook Time25 minutes mins
Total Time30 minutes mins
Course: How to
Cuisine: african, American, anti-inflammatory
Diet: Diabetic, Gluten Free, Low Fat, Vegan
Keyword: boiling sweet potatoes, cooking sweet potatoes, how to boil sweet potatoes
Servings: 0
Calories:
Author: Githu

Equipment

  • A big pot
  • Parchement papar

Ingredients

  • 3 medium sweet potatoes
  • water
  • 1 teaspoon of salt

Instructions

  • Wash your sweet potatoes thoroughly
  • Put the sweet potatoes in a big pot without cutting them
  • Add water to almost the same level as sweet potatoes. You don't have to cover the sweet potatoes with water
  • Add salt
  • Cover the pot with a parchment paper or banana leaves
  • Place a lid to cover and bring to boil
  • Boil at a moderate high heat for about 20 mins
  • Check the cooking by inserting a sharp thin knife in one sweet potato. If the knife goes inside without any resistance then cut off the heat. If not boil the sweet potatoes again for about 5 mins
  • Once you cut off the heat, let the sweet potatoes cool down before manipulating them
  • Use the cooking water to make vegetable broth.

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Reader Interactions

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  1. Kaka

    December 07, 2020 at 6:32 am

    5 stars
    Wow, one cannot imagine there’ll so much to learn about boiling sweet potatoes! Thanks. I def learnt a lot. Never making the little mistakes again

    Reply
  2. Chloe

    December 07, 2020 at 12:27 pm

    5 stars
    Really helpful guide- thank you!

    Reply
  3. Raquel

    December 07, 2020 at 5:37 pm

    5 stars
    MMM! We love sweet potatoes and I have not made them this way before! Delicious!

    Reply
  4. Christina

    December 07, 2020 at 6:17 pm

    5 stars
    Great resource! Thank you!

    Reply
  5. Ksenia Prints

    December 07, 2020 at 6:26 pm

    5 stars
    Such a clear breakdown! Love it.

    Reply
  6. Jill

    December 07, 2020 at 9:58 pm

    5 stars
    this is a super helpful guide! Seems so simple but this really lays it out!

    Reply
  7. Meesha

    December 08, 2020 at 7:06 am

    5 stars
    Love how detailed the instructions is ! It is super helpful.

    Reply
  8. Chef Dennis

    December 08, 2020 at 7:23 am

    5 stars
    Thank you for sharing this idea!

    Reply
    • Ryan

      October 05, 2021 at 2:29 am

      Thanks for the great info!

      Just curious, when you leave the sweet potatoes in the water for about 10min after cutting off the heat, do you leave the pot on the hot burner that's now turned off, or remove the pot from the burner?

      Thanks!

      Reply
      • Githu

        October 06, 2021 at 8:24 pm

        Hi Ryan, this is a really good question, and thank you for asking. I cook with induction that cut off the heat immediately, that's why I didn't think about the burners that will keep the heat even after they have been turned off.
        To answer your question, remove the pot from the hot burner.
        Once again, thank you.

        Reply
  9. Sabrina

    December 08, 2020 at 6:49 pm

    5 stars
    Simple and easy 🙂

    Reply
  10. Kate

    December 28, 2020 at 11:23 am

    Always complained that the sweet potatoes in Europe do not taste as great as those in Africa where I grew up. I now know it is because I was not doing it right. Tried your method and THEY TURNED OUT GREAT!! Had them for brekkie, saved some for later.

    Reply
    • Githu

      January 29, 2021 at 10:21 am

      Hi Kate, I am glad that you can now enjoy sweet potatoes. And it's true in Africa, they taste way way sweet. Blessings to you.

      Reply
  11. Caroline

    October 11, 2021 at 9:24 am

    I love this recipe, Catherine. Used to get heartburn when I eat sweet potatoes but when I used your recipe...no heartburn. So I'm now enjoying my favourite root vegetable.

    Reply
    • Githu

      October 11, 2021 at 12:56 pm

      Dear Caroline, I am happy about your visit and more so that you found value. It's such a joy to know that now you can enjoy sweet potatoes. Many blessings, hope you come here soon for more helpful recipes. Kiss

      Reply
  12. Cathy Horais

    November 23, 2021 at 8:08 pm

    5 stars
    Perfect....and I've done a lot of cooking..thanks for this way of cooking them vs peeling...

    Reply
    • Githu

      November 24, 2021 at 5:52 pm

      Hi Cathy, thank you so much for being here. I am happy that you love sweet potatoes. I hope you'll enjoy this easy way of boiling them. Let me know if you have any questions.

      Reply

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Catherine here. I'm a Certified Holistic Health & Nutrition Coach and Food as Medicine.

Welcome to FOODHEAL

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