Purple Potatoes: Nutrition, Benefits, and How to Cook Them
Learn what makes purple potatoes a nutritious choice, from their antioxidant-rich color to the best methods for cooking them to preserve their unique benefits.
Purple potatoes are increasingly popular for their striking violet hues and culinary flexibility. These tubers are not a modern creation but have ancient roots, originating in the Andean regions of South America. Their vibrant color is entirely natural, making them a visually appealing ingredient for various dishes. Their appeal extends beyond appearance, offering a unique flavor and texture that distinguishes them from more common potato varieties.
Purple Potato Varieties and Flavor
The Purple Majesty has deep purple skin and vibrant flesh, with a color that holds up well during cooking. Its texture is starchy, similar to a Russet, making it a good choice for baking or mashing. Its flavor is rich and earthy, with subtle nutty undertones that are more pronounced than in many white-fleshed potatoes.
The Adirondack Blue has a deep purple skin and lavender-to-blue-hued flesh. This variety has a moderately waxy texture, so it holds its shape well after being cooked, making it suitable for salads, roasting, or grilling. Its flavor is mildly sweet and has been compared to a standard white potato but with a more complex, earthy finish.
The Purple Peruvian is an heirloom fingerling variety with a firm, waxy texture and a deep purple color. Its smaller size and dense flesh make it perfect for roasting whole or slicing into salads where its shape can be appreciated. The flavor profile is distinctly nutty and earthy, offering a more intense potato taste than larger, starchier types.
Nutritional Benefits of Purple Potatoes
The deep color of purple potatoes indicates their nutritional composition. This vibrant hue comes from a high concentration of antioxidants called anthocyanins, the same compounds found in blueberries and blackberries. Anthocyanins help reduce inflammation and protect the body from oxidative stress, which is linked to various chronic health conditions. The concentration of these compounds in purple potatoes is much higher than in white or yellow-fleshed varieties.
Beyond their antioxidant content, purple potatoes offer a solid nutritional profile comparable to other potatoes. They are a good source of potassium, a mineral that supports heart health by helping to regulate blood pressure. They also provide vitamin C for immune function and skin health. The compounds in purple potatoes may also help relax blood vessels, contributing to better cardiovascular function.
The fiber content in purple potatoes aids in digestion and helps promote a feeling of fullness. Compared to some white potato varieties, purple potatoes may have a lower glycemic index, causing a slower rise in blood sugar levels after consumption. This makes them a potentially better option for those managing blood sugar.
How to Cook Purple Potatoes
Roasting is an excellent choice for purple potatoes that enhances their natural flavor. Cut the potatoes into chunks, toss with olive oil and seasonings, and bake at 400°F (200°C) for 20-25 minutes until tender. This method results in a crispy exterior with a soft interior, concentrating their earthy and slightly sweet notes.
Steaming and boiling are effective methods for retaining nutrients. While some color may leach into the water when boiling, the flesh remains vibrant. To preserve the brightest color, cook them whole with the skin on and add a small amount of lemon juice or vinegar to the water. Boil for 15 to 20 minutes until fork-tender for use in mashing or potato salads. For mashed purple potatoes, they can be prepared similarly to traditional mashed potatoes, though they may require a bit more seasoning to complement their earthier taste.
Baking purple potatoes whole is another simple preparation. After scrubbing the skins, pierce them with a fork, rub them with oil, and bake at 400°F (200°C) for 30-50 minutes. This method works well for larger, starchier varieties. The striking color of the flesh provides a dramatic contrast to toppings like sour cream, butter, or fresh herbs.
Buying and Storing Tips
When selecting purple potatoes, look for tubers that are firm to the touch with smooth, unbroken skin. Avoid any potatoes with soft spots, cuts, wrinkled skin, or green patches, as these are signs of damage. The potatoes should feel heavy for their size, indicating a good moisture content.
To keep purple potatoes fresh, store them in a cool, dark, and dry place with good air circulation, like a pantry. The ideal temperature is between 45-50°F (7-10°C). Do not store them in the refrigerator, as the cold can cause their starches to convert to sugar, altering their taste and texture when cooked.
Do not wash potatoes until right before use, as moisture can encourage sprouting and decay. When stored correctly, purple potatoes can last for several weeks. Check on them periodically and remove any that show signs of spoilage to prevent it from spreading.