Soy-Glazed Sweet Potatoes
These Easy Soy-Glazed Sweet Potatoes with Sesame Seeds are a delicious vegan recipe for sweet potatoes!
I’m excited to share this recipe for Soy-Glazed Sweet Potatoes with Sesame Seeds, and if your family serves those brown sugar laden sweet potatoes that show up at Thanksgiving, this version would be a nice change of pace.The recipe is from Deborah Madison’s Local Flavors (affiliate link), a classic book I just discovered, but a few Deborah Madison fans have told me never to doubt her. After I tasted it, I could see they were right.
I want to clarify that orange-fleshed sweet potatoes are not yams, no matter what the grocery store sign may say. (I once came close to getting into an argument over this, so don’t mention it as you’re buying them!) The recipe also uses Verjuice, an interesting ingredient I received a gift. Verjuice (sometimes called Verjus in the U.S.) is the juice of unripe grapes, and it adds a lovely barely-sour flavor to sauces or salad dressings. And if you don’t have that or don’t want to buy it for this recipe, I’ll give other options.
How to Make Soy-Glazed Sweet Potatoes:
(Scroll down to see the complete recipe with nutritional information.)
- For this recipe I used Verjuice in the glaze, but you can use rice vinegar if you can’t find it, or if you don’t care about the amount of sugar, use Mirin like Deborah Madison did.
- Mix the glaze ingredients together first so the sweet potatoes don’t have a chance to get brown after they’re peeled.
- When I’m peeling sweet potatoes I like to start by cutting the pointed ends off, because honestly, who like trying to peel those pointed ends? If you have a nice sharp peeler, sweet potatoes are really a snap to peel.
- Cut the sweet potatoes in half lengthwise. Deborah Madison baked them in larger pieces like this, but I wanted them a bit smaller.
- I cut the halves into diagonal slices about an inch wide, and to keep them close to the same size I ended up cutting a few of the bigger ones in half again.
- Toss the sweet potatoes with the glaze in a bowl, or use a plastic bag like I did to get the sweet potatoes well-covered with the liquid mixture.
- You need a glass or crockery dish with a lid and be sure you spray with non-stick spray or olive oil, or you’ll be sorry!
- Pour the sweet potatoes and glaze into the dish.
- Then put the cover on and bake for twenty minutes. (You can use foil, but this photo is to emphasize that you bake it COVERED for the first 20 minutes!)
- Then remove the lid, give it a good stir so the potatoes get covered with glaze and put back in for 10 minutes. (Use a timer!)
- Continue to cook about 30 minutes longer, using a timer to remind you to stir every ten minutes.
- The sweet potatoes are done when they’re soft when pierced with a fork, nicely glazed with the soy mixture, and starting to brown.
- The first time I made this I just used black sesame seeds, but I liked the mixture of white and black sesame seeds. If you don’t have sesame seeds, garnish with thinly sliced green onions.
- I just stirred the sesame seeds in right in the baking dish, because who wants to dirty extra dishes?
- Serve hot, and wait for squeals of delight as your guests take their first taste.
More Tasty Sweet Potato Ideas:
Check out my Favorite Healthy Sweet Potatoes Recipes to see the recipes that make me splurge occasionally on sweet potataoes!
- 4 medium orange-fleshed sweet potatoes (see notes)
- 1 tsp. black sesame seeds
- 1 tsp. white sesame seeds (see notes)
- 1 T sesame oil
- 2 T Golden Monkfruit Sweetener, or sweetener of your choice (see notes)
- 2 T Verjuice or rice vinegar
- 1 T garlic puree
- 3 T soy sauce
- 1 T water
- Preheat oven to 400F/205C.
- In a measuring cup combine the sesame oil, sweetener of your choice, sugar, Verjuice or rice vinegar, garlic puree, soy sauce, and water.
- Spray baking dish with non-stick spray or olive oil, using a dish with a lid if you have one.
- Cut pointed ends from sweet potatoes, then peel with a sharp vegetable peeler.
- Cut sweet potatoes in half lengthwise, then cut each half on the diagonal into slices about an inch thick. (Cut some of the larger slices in half again if you need to so you have same-size pieces.)
- Put sweet potatoes into a bowl or a plastic bag, then pour in glaze mixture and stir or turn over bag until the sweet potatoes are well-coated with the glaze mixture.
- Pour sweet potatoes and glaze into baking dish, cover, and bake 20 minutes.
- Remove cover, stir so potatoes are all basted with the glaze mixture.
- Then set timer for 10 minutes and continue to stir and reset timer every 10 minutes.
- Total cooking time should be about 50 minutes, or until sweet potatoes are soft when pierced with a fork and lightly browned and glaze has all been absorbed.
- Garnish with black and white sesame seeds or green onions and serve hot.
Your store produce department probably calls them yams or sweet yams, but they’re really sweet potatoes! You can use all one color sesame seeds or use sliced green onions as a garnish if you prefer.
Recipe adapted from Local Flavors (affiliate link) by Deborah Madison.
Amount Per Serving: Calories: 97Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 448mgCarbohydrates: 17gFiber: 3gSugar: 10gProtein: 2g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sweet potatoes are approved for phase 2 or 3 of the original South Beach Diet, and they’re the type of low-glycemic food that’s considered a “good carb” for South Beach. If you avoid the mirin, (which is loaded with sugar) and use Golden Monkfruit Sweetener (or another sweetener) these Soy-Glazed Sweet Potatoes are still a pretty healthy dish. Sweet potatoes would be high in carbs for a low-carb diet plan, but if you have a small serving this isn’t too much of a splurge compared to most sweet potato recipes.
Find More Recipes Like This One:
Use Sweet Potato Recipes to find more sweet potato options! Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.