My plant-based Gluten-Free Vegan Sweet Potato and Cilantro Dip is an easy and healthy recipe made with real food ingredients, can be made in under 20 minutes using an Instant Pot and is Medical Medium® Compliant.
Table of Contents
Here's Why This Recipe Works
My top 3 favorite reasons:
- Can Be Prepared in About 20 Minutes with an Instant Pot
- 100% Gluten-Free and Vegan - No Dairy, Chickpeas, or Tofu!
- Made with Clean, Real Food Ingredients
You can never have too many plant-based, gluten-free vegan dip recipes on hand and this one will quickly become your new favorite!
One of the reasons I love this sweet potato dip so much - besides the flavorful ingredient list - is it's a nice change of pace from typical dips like Classic Hummus or Vegan Cheese.
Not that there's anything wrong with those, but sometimes you might crave something a little savorier.
My Sweet Potato and Cilantro Dip reminds me of a cross between the consistency of hummus and seasoned mashed sweet potatoes.
You'll love it because you can customize the seasonings and ingredients to your preference and even include add-ins like jalapenos or roasted asparagus.
If you want another savory sweet potato recipe, try my Sweet Potato Hummus...it's really good too.
This healthy recipe is made with clean, real food ingredients and is plant-based, vegan, gluten-free, dairy-free, soy-free, nut-free, chickpea-free, oil-free, paleo-friendly and Medical Medium® Compliant.
"Feel good about what you eat..."
- Karielyn Tillman
Ingredients
Here are the healthy, real food ingredients needed to make this recipe. Try to buy organic if possible.
- Sweet Potatoes
- Cilantro
- Red Onions
- Hemp Seeds
- Lime Juice
- Tahini
- Garlic
- Jalapeno
- Ground Smoked Paprika
- Ground Black Pepper
- Himalayan Pink Salt
How To Make This Recipe: Step-By-Step Instructions
Step 1: Gather The Ingredients
Firstly, you'll need to gather and measure all the ingredients you need to make this recipe.
Next, you'll need to prep the veggies:
- Peel and cube the sweet potatoes
- Dice the onions and cut the jalapeno (if you'll be adding one)
- OPTIONAL: I like to add (1) jalapeno to mine, but if you don't like it too spicy, you can reduce it to a ½ jalapeno or just omit it.
Step 2: Mix The Ingredients Together in a Food Processor
Secondly, once your ingredients are prepped, you'll need to add them to a food processor to mix together.
You can process it until it gets to the consistency that you prefer, but I like mine to have the consistency of a thick hummus.
Taste and adjust the seasonings to your preference.
Store any leftovers in an air-tight BPA-free container in the refrigerator.
Frequently Asked Questions
This is a good recipe to use with:
Sliced Red Peppers
Sliced Cucumbers
Carrot Sticks
Grain-Free Tortilla Chips
Grain-Free Crackers
Spread on Sweet Potato Toast
No, not really!
It resembles and has almost the same texture as hummus but is missing the key ingredient in traditional hummus: chickpeas! Another difference is my recipe does not contain any type of oil making it an oil-free recipe.
However, you can enjoy it the same way as you would traditional hummus to use with healthy veggies.
Not at all!
I added (1) jalapeno as an optional ingredient because I like it a little spicy, but you can reduce it to ½ a jalapeno or omit it all together if you prefer.
I used an Instant Pot because it cooks the sweet potatoes quickly, but you can still make this recipe if you don't have an Instant Pot.
Just prepare the sweet potatoes as you would in an oven. Prick the outsides with a fork, place them on a cookie sheet lined with parchment paper and bake for approximately one hour on 350 degrees. Allow the sweet potatoes to cool then remove the insides, measure them, then add to the food processor.
This is also a great recipe to make if you have leftover cooked sweet potatoes!
Karielyn's Expert Tips + Ingredient Substitutions
- Cutting the sweet potato. How many sweet potatoes do you need to get 2 cups cubed? It depends on the size of your sweet potato, but I can get 2 cups with either (1) extra-large sweet potato or (2) medium-sized sweet potatoes. However, don't worry if you are a tad bit over or under 2 cups, it's fine.
- Preparing the sweet potato. There are two ways you can cook the sweet potato, either in an Instant Pot (which takes about 20 minutes total) or in the oven (which takes about 2 hours total). For instance, I used to make mine in the oven, but since I've purchased an Instant Pot, I prefer to make them quickly without heating my oven and waiting. However, don't worry if you don't have an Instant Pot, you can still make them in the oven! I have instructions for both methods in the recipe below.
- Seasonings. Because I tried to incorporate as many Medical Medium® healing foods into this recipe, you may or may not like some of them so feel free to omit, adjust or add what you prefer.
- Add-Ins. I make this recipe so much, I like to play around with the ingredients to give it a little variety. For example, sometimes I like to add a jalapeno which makes it extra spicy, but if you don't like spicy or will be serving this to children, you may want to reduce or omit the jalapeno. Whenever I have roasted asparagus leftover, I add (1) cup to the recipe, and it gives it an extra liver healing ingredient without affecting the flavor.
Gluten-Free Vegan Sweet Potato and Cilantro Dip
Ingredients
For the sweet potato
- 2 cups organic sweet potato (peeled + cubed)
For the dip
- 1 cup organic fresh cilantro
- ¼ organic red onion
- ¼ cup organic hemp seeds
- 2 tablespoons organic lime juice
- 2 tablespoons organic tahini
- 2 cloves organic garlic
- 1 teaspoon organic smoked paprika
- ½ teaspoon organic ground black pepper
- ½ teaspoon Himalayan pink salt
Optional Add-In
- 1 organic jalapeno
- 1 cup organic roasted asparagus
Instructions
Prepare the sweet potato (Instant Pot Method):
- Peel the sweet potato and cut into cubes. Add 1 cup filtered/purified water to the Instant Pot and add the cubed potatoes. Close the pressure valve on the lid and set it to PRESSURE COOK | HIGH for 5 minutes. Allow the sweet potatoes to pressure cook/steam release for an additional 15 minutes before removing the lid. Remove the sweet potato cubes from the Instant Pot with a slotted spoon.
Prepare the sweet potato (Oven Method):
- Prick the outsides of the sweet potato with a fork and place on a cookie sheet lined with parchment paper. Bake at 350 degrees for 1-2 hours, or until the insides are soft.
Prepare the dip:
- Add the cooked sweet potatoes and all other ingredients to a food processor and process until everything is well blended.
- Taste and adjust the seasonings to your preference.
- Store in an air-tight BPA-free container in the refrigerator.
Recipe Notes
Nutrition Information
Copyright Notice
The instructions, notes, and photographs for this recipe by Karielyn Tillman of The Healthy Family and Home™ website are copyrighted material. This copyrighted work is protected and licensed under a Creative Commons Attribution Non-Commercial No Derivatives 4.0 International License and the Digital Millenium Copyright Act (DMCA) and cannot be legally used without my written permission.
More Healthy Vegan Sweet Potato Recipes
Check out these:
- Cilantro Pesto Sweet Potato Salad
- Spicy Turmeric Oven-Baked Sweet Potatoes
- Sweet Potato "Toast" with Spicy Guacamole
- or my Real Food Vegan™ 14-Day Meal Plan Program with 42 plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!
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