Vegan sweet potato souffle recipe

sweet potato souffle

Sweet potato, which is often called sweet potatoes, in our country, is becoming more and more popular every year, but many people still do not know anything about it. It is high time to correct this unfortunate mistake because the sweet potato, which considers a distant relative of the ordinary potato familiar to us from childhood, not only has an original sweetish taste but also has a lot of useful properties.

Nutritionists have been saying for many years in a row that this product is a real storehouse of useful substances and has a beneficial effect on our body, so it should be introduced into the diet of all people who care about their health. Sweet potato is a unique vegetable from a culinary point of view, as it can be added to salads and various dishes, consumed raw, fried, puree, soufflé, pancakes, jams, pastilles, etc.

What exactly are the useful properties of sweet potatoes? Does it have contraindications? What substances does it contain in its composition? Does it have healing properties? Today we will find out the answers to these and other important questions regarding sweet potatoes with sweet potato souffle recipe

sweet potato souffle

Ingredients for sweet potato souffle


  • Coconut oil – 2 tsp.
  • Brown rice flour – 1/3 cup
  • Coconut sugar – 2 tsp. 
  • Ground pecans – 1/2 cup


  • Sweet potatoes – 4 medium size 
  • 1/2 cup coconut milk
  • 1/4 cup maple syrup
  • 1/4 cup coconut sugar
  • 1 teaspoon vanilla
  • 1/2 teaspoon freshly grated ginger
  • 1/2 teaspoon salt
  • 1 teaspoon coriander
  • 1/8 teaspoon cardamom
  • 2 tablespoons chopped pecans for garnish

Directions for preparing sweet potato soufflé

To Bake Sweet Potatoes

sweet potato

Preheat stove to 400 degrees. Wash and puncture yams with a blade, put them on the baking plate, and prepare for 45 minutes. Delicately oil a meal dish and put it away.

To Prepare Topping

sweet potato souffle

Consolidate besting fixings, coconut oil, rice flour, coconut sugar, and ground walnuts in a medium bowl and put them away.

To Make Souffle

sweet potato souffle

Eliminate yams, sufficiently cool to deal with. Strip skin and crush yams utilizing a potato masher. Mix in coconut milk, maple syrup, sugar, vanilla, ginger, salt, coriander, and cardamom until completely consolidated.

Spoon yam soufflé into goulash dish and sprinkle besting over yams. Heat for 30 minutes or until brown. Permit to cool for 10 minutes, embellish with cleaved walnuts and serve.

sweet potato souffle

The thing you should know about Sweet potatoes

Sweet potato: what is it?

Sweet potato is a root crop of the Bindweed family, which outwardly is a thickened rhizome of a cylindrical shape with a smooth and thin skin no more than 30 cm long. The average weight of one fruit is 0.3-1.2 kg. The flesh of sweet potatoes is soft, elastic, and juicy, and has a red, orange, cream, yellow, pink, and purple tint. The taste of the pulp is pleasantly sweet, somewhat reminiscent of pumpkin, carrots, or frozen white potatoes. After frying, the flesh becomes even sweeter.

Although the sweet potato looks like an ordinary potato, it has nothing to do with it. Sweet potatoes, unlike ordinary potatoes, contain a lot of complex carbohydrates, are an easily digestible product, and go well with pepper, curry, and other spicy seasonings.

In Colombia and Peru, which can rightly be called the birthplace of sweet potatoes, people learned about this vegetable about 800 thousand years ago. In Europe, the sweet potato was thanks to the Spaniards, and then it got to the countries of Asia and the Mediterranean. Now sweet potatoes are grown in China, India, Indonesia, and some other countries with tropical and subtropical climates.

Useful properties of sweet potatoes

Sweet potato contains many useful substances in its composition, so it has a beneficial effect on the human body. Thanks to vitamin B6, sweet potatoes improve the condition of blood vessels, strengthen their walls, normalize the circulatory system, and are excellent prevention of the occurrence and development of many cardiovascular problems.

Vitamin A contained in the composition of sweet potatoes, not only has a positive effect on our vision but also stimulates the production of collagen, as it is an effective antioxidant. Without collagen, our skin becomes flabby and old and loses its firmness, elasticity, and radiant appearance. Therefore, sweet potatoes should be introduced into your diet for those people who want to preserve the youth and beauty of their skin for as long as possible. Experts advise using sweet potatoes together with vegetable oil since thanks to vegetable oil; fat-soluble vitamin A is absorbed faster and more efficiently by the body.

Sweet potato contains in its composition a lot of dietary fiber, which has a beneficial effect on the work of the gastrointestinal tract.

  • Helps the body to more effectively remove toxins and toxins
  • Normalizes the work of the intestine;
  • Provides a normal level of hydration of cells;
  • Accelerates metabolism;
  • Maintains the water balance in the norm;
  • Satisfies the feeling of hunger for a long time;
  • Helps to get rid of a couple of extra pounds.

Potassium, in large quantities contained in sweet potatoes, successfully fights nervous tension, depressive states, apathy, insomnia, irritability, blues, and bad mood. It has a positive effect on the nervous system and stabilizes its condition, helps to “reboot” the brain, and activates its work. Thanks to potassium, a person becomes calm and balanced.

Sweet potato minimizes the negative effects of free radicals and heavy metals. The root crop not only effectively fights their pathogenic manifestations but also partially removes them from the body.

Sweet potatoes contain the natural female hormone progesterone, which increases female libido and has a beneficial effect on the female reproductive system.

Starch, which is contained in sweet potatoes in large quantities, has a softening property. It, enveloping the walls of the stomach and intestines, contributes to a faster and better digestive process. Therefore, people who have introduced sweet potatoes into their diet rarely suffer from bloating, heaviness in the stomach, and other unpleasant consequences of overeating.

Sweet potatoes have a low glycaemic index, so it is not forbidden to eat them by people suffering from type 2 diabetes.

Sweet potatoes contain complex carbohydrates, so this vegetable must be introduced into your diet by athletes, as it reduces muscle spasms and pain.

How do people eat sweet potatoes?

Americans prefer orange fruits with dense and juicy pulp, and Asians prefer purple fruits with creamy pulp. Residents of America and Europe like to boil sweet potatoes, and people living in Asian countries most often bake sweet potatoes with spices and then eat them along with a side dish.

Make it at your home and we hope you will love it. You can make our other vegetarian recipes like sweet potato casserolesweet potato SaladVegan salad pastaFruit salad, and more. You can follow us on Instagram for our latest updates. Find the vegan recipes in this vegan blog. Thank you and have a great day everyone.

Leave a Reply

Your email address will not be published. Required fields are marked *