Sweet potato casserole is a staple at Thanksgiving, family reunions, church dinners and other gatherings. This recipe for sweet potato casserole has been adapted to a vegan recipe. It is very tasty. The casserole should be served warm. Consider carrying it to your event in a casserole dish with a cover and heat sealed bag or on a warming tray.
- 4 medium sweet potatoes
- 1/3 cup maple syrup
- 3 T. dark brown sugar
- 3/4 t. salt
- 1/2 tsp vanilla flavoring
- 1/4 cup plain unsweetened dairy-free soy yogurt
- 1/4 cup coconut milk or soy milk
- 1/2 cup dark brown sugar
- 2 tbsps margarine
- 1 cup pecans halved
- Bake sweet potatoes and allow to cool.
- Coat a 9 x 12 glass oven proof casserole dish with a vegetable cooking spray.
- Preheat oven to 350 degrees farhenheit.
- Remove the outer skins from the sweet potatoes and discard.
- Cut sweet potatoes up into small chunks.
- Place sweet potatoes into a large mixing bowl.
- Add maple syrup, 3 tbsps dark brown sugar, salt, vanilla, yogurt and milk.
- Sit the mixing bowl with ingredients in the kitchen sink.
- Use a hand mixer on low then medium to combine ingredients until smooth.
- Place ingredients from mixing bowl into casserole dish.
- Melt margarine in a microwave safe bowl.
- Add 1/2 cup dark brown sugar and pecans to margarine and stir with fork until sugar is damp from the margarine and begins to crumble.
- Sprinkle mixture over top of casserole.
- Bake for 30 minutes or until casserole is a light golden brown.
I have not tried vegan marshmallows and have not seen vegan marshmallows in the grocery stores in Alabama. However, the casserole would certainly be tasty topped with vegan marshmallows instead of the brown sugar and pecan topping. Another option would be to add coconut flakes to the topping or the actual casserole ingedients.
The brown sugar and maple syrup definitely add calories to the mixture; however, sweet potato casserole is a great alternative to a non-nutritious dessert. A medium sized baked sweet potato contains 180 calories. Sweet potatoes are low in saturated fat, cholesterol and sodium. They contain anti-inflammatory properties and are an excellent source of potassium and vitamin B6. Sweet potatoes also contain vitamin A, vitamin C and manganese. People needing to up their dietary fiber intake should consider sweet potatoes.
The pecans in this casserole are not substantial for protein. The casserole should be considered a side dish in the meal and served with a protein to assure adequate protein intake. I would also recommend a green leafy vegetable such as turnip greens to round off the meal.
Sweet potatoes are excellent baked in the over and served with non-dairy margarine. Place a slit in the skin and squeeze potato from end to end so that it pops open.
Be sure to add your sweet potato casserole suggestions below in the comment section.
*Image courtesy Flickr creative commons.