Instant Pot Steamed Sweet Potatoes cook evenly and thoroughly in short order. Cooking any vegetable under pressure with an instant pot is a quick, easy and nutritious cooking method.
Learn how to make Instant Pot Steamed Sweet Potato puree in this video
Cook up a batch of Instant Pot steamed sweet potatoes ahead as puree and store it in the fridge for quick yummy recipes like Sweet sweet Potato Cinnamon cake and Sweet Potato Pumpkin Pie. What is Thanksgiving and Christmas holiday without a good Sweet Potato Casserole?
Sweet Potatoes are tasty. This Naturally sweet, no fat, high fiber root vegetable adds an incredible wealth of nutrients and flavor options to your family diet. Sweet potatoes are loaded with antioxidants, beta carotenes, and much more. If you are a homemade food junkie like me the instant pot opens new and better possibilities in the kitchen. Make your own baby food! Sweet potato puree is so easy and inexpensive to make and babies love it.
If you are a healthy meal planner, sweet potato puree is handy to keep in your fridge to add to smoothies, recipes and eat for snacks. For further in depth nutritional information on sweet potatoes go to this fascinating WHFoods article.
Back in the day, I used a metal steamer on the stove in a pot of boiling water to steam my veggies. Steaming under pressure with my Instant pot and Cuisinework steamer and mitt set is my favorite steamer method now. This silicone steamer is so easy to maneuver in and out of the instant pot. The steamer has two separate handles that can lock together at the top to form a handle and help keep the food in the steamer. The handy silicone mitts that came with my steamer don’t let steaming hot water pass through to my fingers when I lift the steamer out of the pot. I appreciate that!
Steaming vegetables of all kinds in the instant Pot is incredibly easy. The recipe book that is included with the instant pot has a handy chart for steaming lots of vegetables on page 35 and 36. I have excerpted just the heading and sweet potato cooking times for you so you can have an easy reference. If you’re cooking different sizes of sweet potato here are the cooking times for you.
Instant Pot Vegetable Cooking Chart
The chart recommends cooking fresh sweet potato chunks on steam function under pressure for 1 to 3 minutes according to the chunk size. For our purposes today that is all we need. You will have to make a judgement call on how big your chunks are and what the exact chunk size calls for. Allowing the instant pot to natural release for 10 minutes before opening the lids will ensure the sweet potatoes are tender.
Why is the Instant Pot cooking more nutritiously than my stove and oven?
Using organic sweet potatoes and instant pot 6 quart DUO for quick cooking actually saves more nutrients than even stovetop steaming. Cooking with the instant pot retains 90 to 95 % of nutrients.
The instant pot heats up no more than a pot boiling on the stove or your slow cooker. Because Pressure cooking uses steam pressure instead of prolonged super high and damaging heat, nutrients survive Pressure cooking quite well. It is a very fast cooking method so food is subjected to damaging heat for a only very short time.
Want to REALLY get nutritious? Use the cooking liquid left in the Instant pot bottom. The nutrients that are extracted while cooking are often live in the juices under the food. That’s why I’m using the instant pot cooking water to thin my puree in the video. It adds lost nutrients back into the puree.
The instant pot is a healthier, easier and faster way to cook food. And it does NOT steam up my kitchen. Much of the nutrients and flavor go back into the food.
Instant Pot Steamed Sweet Potatoes Puree Recipe:
Making sweet potato puree is so easy! If you need to thin the puree for your recipe or baby simply add the cooking water back into the puree as you mix it. Adjust the consistency until you are satisfied.
- Cook the sweet potatoes in your instant pot as shown in the video and the printable recipe details
- Remove the sweet potatoes from the instant pot.
- Puree sweet potatoes when fork tender.
- Slip off the skins and discard.
- Throw the cooked sweet potato chunks into a bowl.
- Using a potato masher, electric mixer or your food processor mash them up. Sweet potatoes are dense with fiber so they will have characteristic fibers all through the mash. That is normal. If the mash is thicker than you like, add the liquid remaining in the instant pot after you steam them (for an extra nutritional boost too) until you like the consistency of your puree.
- Just scoop the mash into a covered bowl and refrigerate until needed.
The puree is so good and sweet just grab a spoon and eat them up. No further sweetener required. Steamed sweet potato puree will last several days (up to a week) in your fridge and up to two months in your freezer. That makes it easy to throw this healthy vegetable into many recipes all year long, like delicious (Chocolate Chunk Sweet Potato Granola ) without a lot of time and fuss.
According to the WHFoods article I referenced, sweet potatoes actually offer more nutrients if served with a healthy fat. Add a bit of butter to make it better for you 🙂 Enjoy
Video Music courtesy of: www.bensound.com