Sweet Potato Gnocchi: A Healthy Pasta Substitute

Sweet potato gnocchi are a fantastic alternative to traditional pasta, offering a naturally sweet flavor and soft texture. They are gluten-free, easy to make, and perfect with a variety of sauces.

• Total Cooking Time: 45 minutes
• Preparation Time: 30 minutes
• Cooking Time: 15 minutes
• Servings: 4

Ingredients

1. 2 medium sweet potatoes (about 500 g)
2. 1 ½ cups (180 g) gluten-free flour (or all-purpose flour)
3. 1 egg
4. ½ tsp salt
5. ¼ tsp nutmeg (optional)
6. ¼ cup (30 g) grated Parmesan (optional)
7. 1 tbsp olive oil or butter (for serving)
8. Fresh herbs (sage or parsley) for garnish

Substitutions:

• Egg-free option: Replace the egg with a flax egg (1 tbsp flaxseed meal + 3 tbsp water).
• Dairy-free option: Skip the Parmesan or use nutritional yeast for a cheesy flavor.

Step-by-Step Instructions

1. Prepare the Sweet Potatoes:
   • Preheat the oven to 200°C (400°F).
   • Pierce the sweet potatoes with a fork and bake for 40–45 minutes until soft. Alternatively, microwave them for 8–10 minutes.
   • Let them cool slightly, then peel and mash until smooth.
2. Make the Dough:
   • In a large bowl, combine the mashed sweet potatoes, egg, salt, nutmeg, and Parmesan (if using).
   • Gradually add the flour, mixing until a soft dough forms. Be careful not to overwork the dough to keep the gnocchi light and fluffy.
3. Shape the Gnocchi:
   • Lightly flour a surface and divide the dough into four portions.
   • Roll each portion into a rope about 2 cm thick, then cut into bite-sized pieces.
   • Optional: Use a fork to create ridges for better sauce absorption.
4. Cook the Gnocchi:
   • Bring a large pot of salted water to a boil.
   • Drop in the gnocchi in batches, stirring gently. When they float to the surface (about 2–3 minutes), remove them with a slotted spoon.
5. Serve:
   • Heat olive oil or butter in a pan over medium heat. Sauté the gnocchi until lightly golden (optional).
   • Serve with your favorite sauce, fresh herbs, and extra Parmesan if desired.

Nutritional Information (Per Serving)

• Calories: 220
• Protein: 6 g
• Fats: 4 g
• Carbohydrates: 42 g
• Fiber: 5 g
• Sugar: 6 g

Vitamins & Benefits

• Vitamin A (sweet potatoes): Supports eye health and immune function.
• Fiber (sweet potatoes & flour): Aids digestion and gut health.
• Protein (egg & Parmesan): Helps muscle recovery and satiety.

Gnocchi dates back to ancient Rome, where it was originally made from a mixture of semolina flour and eggs. Sweet potato variations became popular in modern times due to their nutritional benefits and unique flavor.

Storage Tips

• Refrigeration: Store uncooked gnocchi in an airtight container for up to 2 days.
• Freezing: Freeze in a single layer on a baking sheet, then transfer to a bag and store for up to 2 months. Cook from frozen without thawing.

FAQ

❓ Can I use regular potatoes instead of sweet potatoes?
✔️ Yes, but the texture and flavor will be different. Regular potatoes have less moisture, so adjust the flour accordingly.

❓ Why is my dough too sticky?
✔️ Sweet potatoes have high moisture content. Add flour gradually until you get a soft, non-sticky dough.

❓ What sauces go well with sweet potato gnocchi?
✔️ They pair well with sage butter, brown butter, tomato sauce, or a light cream sauce.