Sweet Potato Gnocchi

Written By Sarah Gray

NOTE: By reading the information on this website, you agree not to use the contents as medical advice to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having.

Gnocchi is known for its soft texture and comforting effect, making it a fan favorite! Whether it’s paired with red or white sauce, pesto or some olive oil you can’t go wrong! This recipe is simple, fast, and fun, yet most important is that the taste of homemade gnocchi will make this a revolving meal.

Sweet potatoes are packed with vitamins and minerals, and add a little more sweetness compared to the average potato. Potatoes are perfect due to their longer storage ability (if stored properly in dark cool places) meaning that this recipe can be on repeat despite weather changes! Yet, if there is a a little green from sprouting just chop it off, the only green concern is if the potato itself is green and therefore isn’t ready (no solanine poisoning here)! There are many types of potatoes like Irish cobbler, Katahdin, Russet Burbank and more, giving insight to how liked potatoes are based upon the variance. Potatoes fit within the complex carbohydrate classification as they are full of glycogen, yet there is a slight difference in composition between regular (white) potatoes compared to sweet potatoes. This recipe focuses on sweet potatoes, as this resistant starch offers vitamin A, Pantothenic Acid, water-soluble fibers and more to your diet.

Healthful insight: A resistant starch is a starch that cannot be or is not easily enzymatically digested. Americans are thought to consume up to about 10 g of resistant starch daily, however, consuming up to 20g of resistant starch is best to obtain health benefits. Potatoes fall within the 2 and 3 category of resistant starches and are also under the classification of a dietary fiber!

Healthful info: Heating potatoes increases their ability to be digested, while a cooled cooked potato is more resistant to digestion.

 

Recipe

Sweet Potato Gnocchi Nutrition Label

Sweet Potato Gnocchi Recipe Breakdown

Ingredients:

  • 2 medium sweet potatos, 2 cup all-purpose flour, 48fl oz water, 1/4 tsp salt, 1 tbsp dried chopped rosemary (optional), 1 tsp turmeric (optional), 1/2 a purple onion (optional), 1 15oz can of organic tomato sauce, 1 can 14.5oz of organic diced tomatoes, 3 tbsp olive oil (optional)

Alternative Ingredient:

  • all-purpose for gluten free

  • purple for red onion

Equipment:

  • 1 bowl (glass or stainless steel), fork, knife, measuring cup, pot, cutting board

Total Yield: 4 servings

Serving Size: 10 pieces

Total Time: 35- 45 minutes

  • Prep: 20 - 25 minutes

  • Cook: 15 - 20 minutes

Directions

  1. Cook Sweet Potatoes

Microwave

  • Use a fork to stab sweet potatoes 1/2-1'“ deep thoroughly (see image), and microwave for 3-5 minutes until cooked (noticeably slightly squishy to the touch)

Oven Method

  • Preheat Oven to 400 degrees F, stab sweet potatoes 1/2-1'“ deep thoroughly (see image), and bake them for 40-50 minutes

    2. Prepare mix

  • Use a spoon to scoup out the sweet potato inside (the skins make a yummy snack) to put into a bowl, and mash

  • Mash sweet potatoes with a fork, and gradually add 1/2 cup of flour at a time until the total 2 cups of flour is in the bowl. Mix until a dough forms, don’t be afraid to get those hands in there (pro tip: wet hands)!

3. Roll and shape

  • Lightly flower cutting board, and place sweet potato ball on top. Roll ball into 1” thick rolls, and cut into 1/2” cubes (optional: take a fork to roll on top of the gnocchi balls for a fancier looking gnocchi).

4. Water!

  • Use a large pot (3 QT or larger for optimal cooking) to add 3/4 cup water (6 cups for 3 QT)and 1/4 tsp salt

  • Turn burner on high, and wait until water boils (5-10min)

  • Keeping the heat on high and the rolling boil, drop the gnocchi bits in not touching each other, and wait 5-10 minutes as the balls float to the top

  • Once the time has passed and the gnocchi is on top of the water, scoop them out and into a seperate container if preparing a sauce.

5. Sauce

  • Congratulations getting to this point! You just made gnocchi, and now it’s time to sauce it up! For making the red sauce, in a separate pan add a splash of olive oil (if needed due to pan), and diced 1/2 purple onion to saute. After onion is translucent (4-5 minutes) add the gnocchi back, along with the tomato cans (diced and sauce), rosemary and turmeric. Turn on medium heat, and cook everything for 4-5 minutes. Add parmesan, salt and pepper to taste (if feeling adventurous, try greek yogurt for a protein boost). Enjoy!

Note: Homemade food doesn’t contain preservatives meaning that your food has a shorter life, consume and enjoy in a timely manner!

Sarah Gray