Vegan sweet potato casserole not only offers delicious flavors and textures but also provides numerous health benefits.
Vegan sweet potato casserole offers several benefits, both in terms of nutrition and lifestyle choices:
- Nutrient-Rich Sweet Potatoes: Sweet potatoes are a highly nutritious root vegetable rich in vitamins, minerals, and fiber. They are an excellent source of beta-carotene, vitamin C, potassium, and B vitamins.
- Plant-Based Protein and Healthy Fats: Many sweet potato casserole vegan recipes include ingredients like nuts, seeds, or plant-based milk, which provide protein and healthy fats essential for overall health and wellbeing.
- High in Fiber: Sweet potatoes are high in dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness, aiding in weight management.
- Lower in Saturated Fat and Cholesterol: Sweet potato vegan casseroles typically omit ingredients like butter, cream, and cheese often found in traditional versions, making them lower in saturated fat and cholesterol, which can contribute to heart health.
- Suitable for Various Dietary Restrictions: Vegan sweet potato casserole is suitable for individuals following a vegan diet, as well as those with lactose intolerance or dairy allergies. It can also be made gluten-free by using certified gluten-free oats or other gluten-free ingredients.
- Versatile and Flavorful: Sweet potato casserole can be customized to suit individual tastes by adjusting the sweetness level, adding different spices or flavorings, and incorporating various toppings like nuts, seeds, or dried fruits, making it a versatile and flavorful dish.
- Supports Sustainable Food Choices: Choosing plant-based meals, such as vegan sweet potato casserole, can contribute to reducing environmental impact, as plant-based diets generally have a lower carbon footprint compared to diets high in animal products.
Mashed Sweet Potatoes with Cinnamon Butter
Overall, vegan sweet potato casserole not only offers delicious flavors and textures but also provides numerous health benefits and aligns with ethical and environmental considerations associated with plant-based eating.
Vegan Sweet Potato Casserole
Yield:
6 servings
Prep Time:
10 minutes
Cook Time:
45 minutes
Total Time:
55 minutes
Vegan sweet potato casserole not only offers delicious flavors and textures but also provides numerous health benefits.
Ingredients
For the sweet potatoes:
- 4 medium-sized sweet potatoes, peeled and cubed
- 1/4 cup coconut milk (or any plant-based milk of your choice)
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt, to taste
For the topping:
- 1 cup rolled oats
- 1/2 cup chopped pecans or walnuts
- 1/4 cup brown sugar or coconut sugar
- 2 tablespoons coconut oil, melted
- 1/2 teaspoon ground cinnamon
- Pinch of salt
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
- Boil or steam the sweet potato cubes until they are fork-tender, about 10-15 minutes.
- Drain the sweet potatoes and transfer them to a large mixing bowl.
- Mash the sweet potatoes until smooth. Then, add in the coconut milk, maple syrup, vanilla extract, cinnamon, nutmeg, and salt. Mix until well combined.
- Transfer the sweet potato mixture into the prepared baking dish and spread it out evenly.
- In a separate bowl, combine the rolled oats, chopped nuts, brown sugar, melted coconut oil, cinnamon, and a pinch of salt. Mix until everything is evenly coated.
- Sprinkle the oat-nut mixture over the top of the sweet potatoes in an even layer.
- Bake in the preheated oven for 25-30 minutes, or until the topping is golden brown and crisp.
- Once done, remove from the oven and let it cool for a few minutes before serving.