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Vegan Recipes 
Liberian Sweet Potato Pone
This traditional Liberian sweet potato pone is a delightful and easy-to-make dessert or snack. Combining grated sweet potatoes with molasses and spices, it's baked until golden and can be enjoyed hot or cold. A simple yet satisfying treat from West Africa.
Simple Tasty Recipes
Ingredients for 9 Servings
-
3 cups
-
1 cup
-
2 teaspoons
-
2 teaspoons
-
1 teaspoon
-
1/3 cup
Time
Goes Great with
Method
- In a 3-quart saucepan, combine all ingredients.
- Simmer slowly, stirring constantly, for 10 minutes.
- Pour the mixture into a well-greased 9-inch baking pan.
- Bake at 325F (160C) for 30 minutes, stirring up every 5 minutes for the first 20 minutes.
- Smooth down the top and allow it to brown.
- Cut into squares and serve either hot or cold.
Notes:
Serving info: Total recipe: 782g · Yields 9 portions · Portion size: 87g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 244 | 212 | 11% |
| Carbohydrates (g) | 40.8 | 35.4 | 13% |
| ↳ of which sugars (g) | 33.5 | 29.1 | |
| Dietary fiber (g) | 1.4 | 1.2 | 4% |
| Protein (g) | 0.7 | 0.6 | 1% |
| Total fat (g) | 9.4 | 8.1 | 10% |
| ↳ Saturated fat (g) | 1.2 | 1.0 | 5% |
| ↳ Monounsaturated fat (g) | 2.3 | 2.1 | |
| ↳ Polyunsaturated fat (g) | 5.6 | 4.8 | |
| ↳ Trans fat (g) | 0 | 0 | |
| Sodium (mg) | 464 | 403 | 18% |
| Calcium (mg) | 103 | 89 | 7% |
| Iron (mg) | 2.3 | 2.0 | 11% |
| Potassium (mg) | 773 | 672 | 14% |
| Vitamin C (mg) | 9.0 | 7.8 | 9% |
| Vitamin B12 (µg) | 0 | 0 | 0% |
Ingredient data sources
- Sweet potato, raw — 360g — Sweet potato, raw — USDA
- Molasses — 330g — Molasses, blackstrap — USDA
- Ground ginger — 4g — Spices, ginger, ground — USDA
- Baking powder — 9.2g — Leavening agents, baking powder, double-acting, sodium aluminum sulfate — USDA
- Salt — 6g — Salt, table — USDA
- Vegetable oil — 72.6g — Oil, vegetable, soybean, salad or cooking — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
20 mins
