Sweet Potato Pumpkin Seed Casserole

Here’s a great addition to a holiday meal or a simple weeknight supper. The sweet potatoes in this dish are accented with spices, citrus, apricots, maple, and the crunch of pumpkin seeds. You can also substitute pecans, walnuts, hazelnuts, or pistachios.


3 pounds sweet potatoes
1 tablespoon extra-virgin olive oil
1 tablespoon maple syrup
3 tablespoons orange juice
½ teaspoon ground cinnamon
½ teaspoon ground ginger
½ teaspoon ground allspice
½ teaspoon orange zest
1/3 cup chopped unsweetened apricots
1/3 cup chopped pumpkin seeds, raw or roasted
3 tablespoons sliced green onions

  1. Preheat the oven to 400°F. Scrub the sweet potatoes, pierce them several times with a fork, and place them in a 9x13-inch baking dish. Bake for 50 to 60 minutes, until the potatoes are tender to the touch.
  2. Remove the potatoes from the oven and let them cool for 10 minutes. Scoop the flesh from the sweet potatoes into a mixing bowl, discarding the peels. Gently mash with a potato masher until smooth yet slightly lumpy.
  3. Add the olive oil, maple syrup, orange juice, cinnamon, ginger, allspice, orange zest, and apricots to the sweet potatoes and stir until well combined. Transfer the sweet potato mixture into a casserole dish or 9 x 13-inch baking dish and sprinkle with the pumpkin seeds. Bake for about 20 minutes, until the seeds are golden. Remove the dish from the oven and sprinkle with the sliced green onions. Serve immediately.
Nutritional Analysis: 
Calories: 165; Total Fat: 4g; Saturated Fat: 1g; Sodium: 75mg; Carbohydrate: 31g; Fiber: 4g; Protein: 3g.
10 servings

Recipe developed by Sharon Palmer, RD, author of "The Plant-Powered Diet"


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