Unveiling the Power of Beni Imo or Purple Sweet Potatoes : Nutrition, Calories, Benefits, and Delicious Recipes

Purple Sweet Potatoes

Discover Beni Imo or Purple Sweet Potatoes: Nutritional Powerhouse, Low Calories, Health Benefits & Tasty Recipes. Dive into Purple Sweet Potato Goodness!


In the realm of gastronomy, purple sweet potatoes, often languish in obscurity, overshadowed by their more flamboyant orange counterparts. Yet, these tubers possess an inherent nutritional opulence that beckons our discerning palates. Infused with an arresting spectrum of hues and an inherently luscious, unadulterated sweetness, they not only tantalize our taste buds but also bestow upon us a cornucopia of health advantages. Within this discourse, we shall embark on an odyssey through the universe of purple sweet potatoes, plumbing the depths of their nutritive bounty, caloric facets, sundry health merits, all while proffering a triptych of unpretentious yet tantalizing recipes to exult in their distinctive savor.

The Hidden Jewel

In the realm of epicurean delights, the purple sweet potato remains an unsung hero, often relegated to the wings while its orange counterparts take center stage. It is here that we must shift our focus, for these humble tubers are veritable nutritional powerhouses deserving of our undivided attention. Adorned in a kaleidoscope of vivid pigments and boasting a nectarous, intrinsically saccharine essence, purple sweet potatoes transcend mere gustatory satisfaction.

They emerge as troves replete with an arsenal of health-bestowing properties, hidden in plain sight. In this exposition, we shall embark on an expedition into the enigmatic realm of purple sweet potatoes, unraveling the intricacies of their nutritional composition, parsing their caloric essence, and unfurling the multifarious facets of their health-endowing attributes. Furthermore, we shall extend an invitation to partake in three unassuming yet exquisite recipes, affording you the privilege of savoring their unparalleled essence.

Nutritional Panorama

 The nutrition for 100g baked purple potato is as follows, per the USDA:

  • 151 calories
  • 4 g protein
  • 0 g fat
  • 34 g carbohydrates
  • 3 g fiber
  • 943 mg potassium (20% Daily Value)
  • 22 mg vitamin C (24% DV)

1. Anthocyanin-Rich Marvels

Eclipsing their orange cousins, purple sweet potatoes emerge as distinguished purveyors of antioxidants, most notably anthocyanins. It is these compounds that imbue them with their resplendent hue. Anthocyanins, the vanguard of the battle against oxidative stress, stand as guardians against the specter of chronic maladies, thereby elevating our holistic well-being.

2. Caloric Modesty

For the discerning health aficionado, the allure of purple sweet potatoes lies in their unassuming caloric profile. In a 100-gram serving, one encounters a mere 86 calories, making them a veritable mainstay in dietary regimens geared toward weight management.

3. Dietary Fiber Abundance

It is the fecundity of dietary fiber that elevates purple sweet potatoes to a commendable echelon in the realm of digestive health. This fiber, a venerated agent of digestion, satiety, and glycemic regulation, stands as a sentinel ensuring optimal digestive well-being.

4. The Treasury of Micronutrients

In this trove of nutrition, one finds a profusion of essential vitamins and minerals. Here, vitamin C, the sentinel of the immune citadel, takes its place alongside vitamin A, the guardian of radiant skin and acuity of vision. Potassium, the steward of blood pressure, and manganese, the custodian of metabolic prowess, complete this nutritional tableau.

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The Beneficence Unveiled

1. An Ally to Cardiovascular Health

The conjunction of antioxidants and dietary fiber in purple sweet potatoes charts a course towards cardiovascular well-being. These allies conspire to reduce blood pressure and enhance lipid profiles, forging a fortress of cardiovascular fortitude.

2. Weight Management Facilitator

In the annals of weight management, purple sweet potatoes emerge as formidable allies. Their marriage of modest caloric content and ample dietary fiber foments a sense of satiety and regulates appetite, rendering them indispensable in the pursuit of weight management.

3. Immune Vigor Enhancement

The copious endowment of vitamin C in purple sweet potatoes breathes vitality into our immune bastions. In this age of pathogenic incursions, fortifying our immune citadel remains paramount, and these tubers rise to the occasion.

Where to Find Purple Sweet Potatoes

Locating purple sweet potatoes can be an adventure, for they are not as commonly found as their orange counterparts. Your best bet lies in Asian groceries and specialized supermarkets. During the fall and winter months, larger mainstream supermarkets may also carry them. Interestingly, you might encounter them under the moniker “Hawaiian sweet potatoes” due to their similarity to those from Okinawa. In the United States, there are two primary varieties to look for: the Okinawan sweet potato, which resembles regular potatoes with brownish-white skin, and the distinctively purple-skinned variety.

Storing Your Purple Sweet Potatoes

Purple sweet potatoes, often known as beni imo, require delicate handling. Avoid bruising them, as it can expedite spoilage. It’s best to keep them at room temperature and consume them within a week for peak freshness. If you wish to extend their shelf life, opt for a cool, dry, and well-ventilated spot, away from direct light. One crucial tip: refrain from storing them in the refrigerator, as it can adversely affect their flavor and texture, rendering their cores unnaturally hard.

Gastronomic Delights – Three Epitomes of Flavor

1. Roasted Purple Sweet Potato Galette

Roasted Purple Sweet Potato Galette


  • 2 Beni Imo
  • 2 tablespoons extra-virgin olive oil
  • Sprigs of fresh rosemary
  • Salt and finely milled black pepper to your preference.


  1. Preheat your oven to 425°F (220°C).
  2. Slice the purple sweet potatoes into ethereal rounds.
  3. Drizzle with extra-virgin olive oil, season with salt, pepper, and adorn with sprigs of fresh rosemary.
  4. Roast for 25-30 minutes or until they attain a state of crisp, golden perfection.

2. Purple Sweet Potato Bisque

Purple Sweet Potato Bisque


  • 2 Beni Imo, cubed and roasted
  • 2 cups vegetable broth
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground ginger
  • 1 cup coconut milk
  • Salt and finely milled black pepper to your preference.


  1. In a large pot, sauté the finely chopped onion and minced garlic until they attain translucence.
  2. Incorporate the roasted purple sweet potatoes and ground ginger.
  3. Add the vegetable broth and gently bring it to a simmer.
  4. Gradually introduce the coconut milk.
  5. Blend until a velvety bisque ensues.
  6. Season with Salt and finely milled black pepper to your preference..

3. Purple Sweet Potato and Chickpea Salad

Purple Sweet Potato and Chickpea Salad


  • 2 purple sweet potatoes, cubed and roasted
  • 1 can chickpeas, drained and rinsed
  • 1 red onion, finely chopped
  • 1 teaspoon ground cumin
  • Juice of 2 lemons
  • 2 tablespoons extra-virgin olive oil
  • Salt and finely milled black pepper to your preference.
  • Fresh cilantro leaves for garnish


  1. In a capacious bowl, amalgamate the roasted purple sweet potatoes, chickpeas, and finely chopped red onion.
  2. In a separate receptacle, bestow a union upon the lemon juice, extra-virgin olive oil, ground cumin, salt, and freshly ground black pepper.
  3. Unite the dressing with the salad, ensuring a harmonious fusion.
  4. Adorn with fresh cilantro leaves before presentation.

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In the labyrinthine tapestry of culinary indulgence, Beni Imo emerge as a precious jewel, offering a delectable amalgamation of flavor and nutrition. Their antioxidant-rich mantle, low-calorie demeanor, and fiber-laden countenance render them indispensable in our quest for holistic well-being. Moreover, their distinct palate is a canvas for culinary creativity, as exemplified by the three gastronomic revelations presented herein.

In a world besieged by nutritional complexities, these tubers offer a respite, a flavorful odyssey through the annals of health and culinary delight. So, do not tarry; embark on your own gastronomic sojourn with purple sweet potatoes, and relish the harmonious symphony of taste and well-being.

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1. Can purple sweet potatoes help with weight loss?

  • Yes, their low-calorie and high-fiber content can aid in weight management by promoting satiety.

2. Are purple sweet potatoes genetically modified?

  • No, they are a naturally occurring variety of sweet potatoes.

3. How do I store Beni Imo to keep them fresh longer?

  • Store them in a cool, dark place with good ventilation, away from moisture.

4. Are Beni Imo suitable for people with diabetes?

  • Yes, in moderation, as their fiber content can help regulate blood sugar levels.

5. Can I use purple sweet potatoes in sweet dishes like pies and cakes?

  • Absolutely! Purple sweet potatoes can add a unique sweetness and color to your desserts.

6. Are there any potential allergic reactions to purple sweet potatoes?

  • Allergic reactions are rare, but if you are concerned, consult with a healthcare professional before incorporating them into your diet.

7. What other nutrients do purple sweet potatoes contain besides those mentioned?

  • Purple sweet potatoes also contain significant amounts of potassium, which is essential for maintaining healthy blood pressure and muscle function.

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