Introduction
Did you know that sweet potatoes are one of the healthiest vegetables in the world? They’re rich in fiber, vitamins and antioxidants, making them a nutritional powerhouse. But even though many of us are used to eating orange sweet potatoes, there’s another type that’s equally exceptional—the Murasaki sweet potato.
Sweet and nutty in flavor, the reddish purple skin, and ivory flesh of the Murasaki sweet potato makes it one of those incredible versatile kitchen staples. Whether you roast it, mash it or fry it, this Japanese-inspired sweet potato has been on a rapid rise to popularity in the United States. But how is it different from the common orange sweet potato? Read on to know what it is, and why you may want to have it in your diet.
In this article, we’ll go over everything you need to know about Murasaki sweet potatoes, including where they come from, what the nutrition benefits are, the best ways to cook them, and where to purchase them. This is one ingredient you won’t want to miss if you love healthy, tasty food!
What is Murasaki Sweet Potato?
The Japanese-inspired Murasaki sweet potato is actually an American-developed breed. Murasaki sweet potatoes are less common than the more familiar orangen-fleshed sweet potato, but unlike the latter, they have:
✔ Deep reddish-purple skin color – making them look unique and striking.
✔ White to pale yellow flesh — unlike the bright orange guts of other sweet potatoes.
✔ Mild nutty sweetness — similar in flavor to chestnuts or roasted nuts.
✔ Firm, starchy texture – making them perfect for roasting, baking, and frying.
The name “Murasaki” translates to “purple” in Japanese, which describes their purple skin color. (These sweet potatoes were first developed by the Louisiana State University Agricultural Center to do well in the U.S. climate but also retain the sugar lushness of Japanese sweet potatoes (Satsumaimo). Today, they are a common crop in states like California and Louisiana and available at many grocery stores.
Murasaki Sweet Potato vs. Other Sweet Potatoes
How does Murasaki stack up against other sweet potatoes? Here’s a rundown of the main differences:
Sweet Potato Type Skin Color Flesh Color Flavor Profile Texture
| Murasaki | Deep Purple-Red | White/Cream | Sweet, nutty, chestnut-like | Firm, starchy |
| Orenge Sweet Potato (Jewel/Garnet) | Orange | Orange | Very sweet, caramel-like | Moist, soft |
| Japanese Sweet Potato (Satsumaimo) | Reddish-Purple | White/Yellow | Rich, nutty, slightly sweet | Dense, starchy |
| Hannah Sweet Potato | Light Tan | White | Mild, slightly sweet | Firm, starchy |
While orange sweet potatoes tend to be softer and sweeter, Murasaki sweet potatoes have a drier, firmer texture and a more subtle sweetness. This makes them a good option for those that enjoy a less sweet flavor profile.
Health Benefits of Murasaki Sweet Potatoes
Not opposed to eating Murasaki sweet potatoes — they are tasty and very good for the health. Here are a few of the best reasons to incorporate them into our diets:
1. High in Fiber for Better Digestion
Murasaki sweet potatoes are high in fiber that promotes:
- Helps in regulating digestion and curing constipation
- Harvest the Friendlies: Good Gut Bacteria Need to be Fed
- Potatoes are more fill-ing, helping us to avoid snack-ing between meals – perfect for weight management.
2. Supports Immune Function
High in vitamin C, vitamin A, and antioxidants, Murasaki sweet potatoes support:
- Strengthen the immune system to ward away cold and infections.
- The same applies to other potential causes, such as reducing inflammation in the body.
- It protects against free radicals that can cause aging and illness.
3. Lower Glycemic Index (Better for Blood Sugar)
Murasaki sweet potatoes have a lower glycemic index than regular potatoes, meaning they:
- Has a slower effect on blood sugars (excellent for diabetics).
- Give you energy that lasts without a sugar crash.
4. Supports Heart Health
Murasaki sweet potatoes are rich in potassium, magnesium and antioxidants, helping to:
- Natural High Blood Pressure Solution.
- Lower cholesterol levels-better heart health.
- Promote circulation and avoid blood clots
5. Supports Healthy Skin and Hair
Thanks to their high vitamin A content, these sweet potatoes:
- Support Collagen Production For Glowing Skin
- Help prevent dry, brittle hair; and promote new growth.
- Fight oxidative damage to keep us looking young.
How to Prep Murasaki Sweet Potatoes
One of the outstanding things about Murasaki sweet potatoes are their adaptability. Here are a few of the most scrumptious ways to eat them.
1. Roasted Murasaki Sweet Potatoes
Instructions:
- Preheat oven to 400°F.
- Cut sweet potatoes into wedges or cubes.
- Combine with olive oil, salt and pepper.
- Roast for 30 to 40 minutes, turning halfway through.
Tip: Add spices like garlic powder, paprika, or rosemary for more flavor!
2. Mashed Murasaki Sweet Potatoes
Instructions:
- Peel and cut sweet potatoes into chunks.
- Boil in salted water until soft, 20 to 25 minutes.
- Mash it with butter, milk (or dairy-free alternative) and a dash of cinnamon.
Tip: Try a dose of honey or maple syrup for a little naturally sweet twist!
3. Murasaki Sweet Potato Fries
Instructions:
- Slice sweet potatoes into skinny fries.
- Drizzle with avocado oil, smoked paprika and sea salt and toss.
- Bake at 425°F for 30 minutes, flipping midway.
Tip: Serve with garlic aioli or spicy mayo on the side for dipping!
4. Murasaki Sweet Potato Soup
Instructions:
- In olive oil, sauté onions and garlic.
- Add diced sweet potatoes and vegetable stock.
- Simmer for 20 minutes, then purée until smooth.
- Add cumin, ginger and black pepper, and season.
Tip: Serve with toasted pumpkin seeds or a spoon of Greek yogurt on top!
5. Murasaki Sweet Potato Dessert
Instructions:
- Whole sweet potatoes, roasted until tender.
- Drizzle with honey or maple syrup.
- Top with ground cinnamon and crushed nuts.
Tip: Serve with vanilla ice cream or coconut whipped cream for an over the top treat!
Where to Buy Murasaki Sweet Potatoes
Looking to try them? Here’s where to buy Murasaki sweet potatoes in the U.S.:
Store Availability
| Trader Joe’s | Seasonal |
| Whole Foods | Year-round |
| Asian Markets | Often stocked |
| Farmers’ Markets | Seasonal |
| Online Retailers | Year-round |
Check out our Smothered Potatoes blog
Key Takeaways
- Murasaki sweet potatoes are nutty, mildly sweet, and firm.
- High in fiber, vitamins and antioxidants, they boost digestion, immunity and heart health.
- Their glycemic index is low, meaning they’re a better choice for blood sugar control.
- They are flexible to cook with – roast them, mash them, fry them, or make a scrumptious soup or a dessert!
- Purchase available at Trader Joe’s, Whole Foods and Asian markets.
Conclusion
Murasaki sweet potatoes are also a great alternative to traditional sweet potatoes. Given their distinct taste, wellness properties, and adaptability, they’re a must-have for anyone who appreciates nutritious and tantalizing cuisine.
The next time you are at a store, pick up some Murasaki sweet potatoes, and give them a try — you will be glad you did!
FAQs
Can I eat Murasaki sweet potatoes raw?
While technically safe to eat raw, Murasaki sweet potatoes have a starchy and firm texture that is best enjoyed when cooked. Cooking enhances their natural sweetness and makes them easier to digest.
Why is my Murasaki sweet potato dry compared to regular sweet potatoes?
Murasaki sweet potatoes have a higher starch content and lower moisture than orange sweet potatoes, making them firmer and drier when cooked. To make them creamier, try steaming or mashing with butter, milk, or olive oil.
Do Murasaki sweet potatoes have a different shelf life than regular sweet potatoes?
Yes! Due to their lower moisture content, Murasaki sweet potatoes often last longer in storage than orange sweet potatoes. Store them in a cool, dark place (not the refrigerator) for up to a month or more.
Can I substitute Murasaki sweet potatoes in recipes that call for regular sweet potatoes?
Absolutely! However, because Murasaki sweet potatoes are less sweet and drier, you may need to adjust cooking methods. If a recipe calls for orange sweet potatoes, try adding a little extra moisture (like milk, broth, or butter) when using Murasaki.
Why do my Murasaki sweet potatoes sometimes turn brown when cooked?
If exposed to air for too long before cooking, the white flesh of Murasaki sweet potatoes can oxidize and turn slightly brown. To prevent this, cook them soon after cutting or soak them in water for a few minutes before cooking.
Are Murasaki sweet potatoes better for weight loss than regular potatoes?
Yes! Murasaki sweet potatoes are lower in calories and have more fiber than regular white potatoes, which helps with digestion and satiety. They also have a lower glycemic index, meaning they won’t cause large spikes in blood sugar.
Do Murasaki sweet potatoes have a stronger or milder flavor than other sweet potatoes?
Murasaki sweet potatoes have a milder, nutty sweetness compared to the strong caramel-like sweetness of orange sweet potatoes. Many people describe their taste as a mix between a white potato and a roasted chestnut.
Can I use Murasaki sweet potatoes to make desserts?
Yes! Their natural sweetness and nutty flavor make them perfect for desserts like sweet potato pie, muffins, cakes, and even ice cream. Just keep in mind that they are less sugary than orange sweet potatoes, so you may need to add extra sweeteners.
Are Murasaki sweet potatoes genetically modified (GMO)?
No, Murasaki sweet potatoes are not genetically modified. They were naturally developed through traditional breeding techniques to thrive in U.S. climates while maintaining their nutritious and flavorful qualities.
Can I grow Murasaki sweet potatoes at home?
Yes! Murasaki sweet potatoes can be grown in warm climates with plenty of sunlight. They need well-drained soil and regular watering. If you plant a sprouted potato (also known as a “slip”), you can harvest fresh Murasaki sweet potatoes in about 3-4 months.
Do Murasaki sweet potatoes lose nutrients when cooked?
Like most vegetables, some nutrients can be lost during cooking, especially vitamin C. However, cooking methods like roasting, steaming, or baking help retain most of the vitamins and antioxidants. Avoid boiling for long periods, as water can leach out some nutrients.
Can I eat the skin of Murasaki sweet potatoes?
Absolutely! The skin is packed with fiber and antioxidants. Just make sure to wash it thoroughly before cooking to remove any dirt or residue. Roasting with the skin on gives a delicious, crispy texture!
