Sabzi of the Day - Easy Sweet Potato Recipes for a Wholesome Treat in Minutes
Loaded with essential vitamins and minerals, and packed with antioxidants, sweet potatoes are versatile veggies which can be prepared into numerous delectable recipes.
Sweet potatoes are not just deliciously sweet but also packed with nutrients. Grown worldwide, these root veggies come in various colors, like orange, white, and purple, and are loaded with fiber, vitamins, and minerals.
Just one cup (200 grams) of baked sweet potato with the skin provides about 180 calories, 41 grams of carbs, and 6.6 grams of fiber. It's also a powerhouse of Vitamin A (213% of your daily value) and a good source of Vitamin C, manganese, copper, and more.
On top of that, sweet potatoes, particularly the orange and purple varieties, are rich in antioxidants, which help protect your body from free radicals—unstable molecules that can damage cells and contribute to conditions like cancer, heart disease, and aging. So, eating these nutrient-packed gems is a tasty way to boost your health!
To enjoy the most of this amazing veggie, here are some quick, easy and unique recipes you can try at home.
Sweet Potato Fry (South-Indian Fry)
Sweet potato fry, a South Indian-style dry subzi, is made with sweet potatoes and basic pantry spices. It’s a flavorful and satisfying side dish that pairs perfectly with rice.
Ingredients
700 grams sweet potato
2 tsp curry podi
2 tsp oil any vegetable oil
½ tsp mustard seeds
¼ tsp hing/asafoetida
few curry leaves
Recipe
Wash and peel the sweet potatoes, then chop them into 1-inch cubes. Alternatively, chop them into thick roundels, cut each roundel into ¾ sticks, and then into cubes.
Place the chopped cubes in a microwave-safe bowl and add enough water to cover them. Stir in turmeric powder and mix well.
Microwave on high for 10 minutes. Do not exceed this time to avoid mushiness. The sweet potatoes should be fork-tender when poked.
For stove-top cooking, bring water to a rolling boil, then switch off the gas and cover the pot. Let it sit for 10 minutes to achieve fork-tender sweet potatoes.
After cooking, let the sweet potatoes rest for 2 minutes, then drain in a colander and allow them to dry completely.
Heat oil in a pan or kadai. Once hot, add mustard seeds and let them splutter. Then, add hing and curry leaves.
Add the drained sweet potatoes to the pan and mix to coat them in the tadka.
Add curry podi/Sambar powder, red chili, coriander powder, and salt. Stir well, cover, and cook on medium flame for 5-8 minutes.
If the curry starts to burn, remove the cover, mix, and allow the spices to cook fully and soak into the sweet potatoes.
After 5-8 minutes, remove the cover, stir, and cook uncovered for another 8-10 minutes, tossing occasionally.
Once the curry turns golden brown, remove it from the stove and serve with rice. Enjoy!
Shakarkand Bharta (Mashed Sweet Potatoes)
Mashed sweet potatoes flavored with garam masala and lime juice.
Ingredients
1 cup mashed sweet potato
1 tbsp butter or any neutral oil
¼ tsp cumin seeds
¼ tsp fennel seeds
2 green chillies, slit lengthwise
¼ cup onion, finely chopped
1 tsp garam masala
½ tablespoon garlic, minced
Salt to taste
1 tablespoon lime juice
Fresh coriander leaves for garnishing
Some chopped onion for garnishing
Recipe
Preheat the oven to 400°F. Wrap the sweet potato in foil and bake for about 1 hour.
Peel the skin off the baked sweet potato and mash it well. Baking enhances the flavor and gives a perfect texture.
In a pan, heat butter. Once hot, add cumin and fennel seeds, and let them splutter.
Add green chilies, garlic, and onion to the pan, and sauté until the onions turn pink.
Stir in salt, garam masala, and the mashed sweet potato. Mix well and adjust the seasoning. Turn off the heat.
Garnish with chopped coriander leaves, onions, and a squeeze of lime. Enjoy!
Spiced Sweet Potato Patties
These patties are crispy on the outside, creamy on the inside, and infused with the warmth of aromatic spices, making them a perfect appetizer or vegetarian side dish.
Ingredients
450 grams sweet potato, peeled and cut into chunks
1 tbsp jalapeno, minced
¼ cup cilantro, chopped
2 tsp smoked paprika
2 tsp cumin powder
1 ½ tsp coriander powder
1 ½ tsp salt or to taste
1 tsp black pepper
1 tsp curry powder
½ tsp cinnamon
1 egg
½ cup panko
2 tbsp all-purpose flour
2 tbsp oil
Recipe
Peel and chop sweet potatoes into medium-sized chunks.
Place them in a medium pot and add enough water to cover the potatoes.
Cover the pot and bring to a boil over high heat. Reduce the heat to medium and cook for about 15 minutes, or until the potatoes are easily pierced with a fork.
Drain the sweet potatoes and mash them until smooth. Allow to cool slightly.
Add jalapeno, cilantro, smoked paprika, cumin, coriander, salt, black pepper, curry powder, cinnamon, egg, panko, and all-purpose flour. Mix well.
Heat 1 tablespoon of oil in a sauté pan over medium heat.
Scoop ¼ cup of the sweet potato mixture into the pan, flattening it into a patty. Repeat with the remaining mixture.
Cook for 3-4 minutes, until golden brown, then flip the patties. Add more oil if needed.
Cook until both sides are golden brown, then remove from heat. Repeat with the remaining mixture.
Serve warm. Enjoy!
Unique and Palatable Sweet Potato Recipes
Creamy Thai Sweet Potato Curry
The type of curry that strikes the ideal balance between rich creaminess and bold, fiery flavor in every deliciously saucy bite.
Ingredients
1 tbsp oil
2 shallots, thinly sliced
2 sweet potatoes, peeled and cubed
3-4 cups fresh baby spinach
2-3 tbsp curry paste
Regular coconut milk
½ to 1 cup broth or water
½ cup chopped peanuts and cilantro
fish sauce (vegan) to taste
Recipe
To prepare the curry paste, start by roasting garlic, shallots, and ginger. Hydrate the chili peppers. Blitz everything together in a food processor with spices, lemongrass paste, and cilantro.
Heat oil in a pan over medium-high heat. Add shallots and stir-fry until soft and fragrant.
Toss the sweet potatoes in the oil, ensuring they're well-coated.
Stir in the curry paste until everything is well-combined.
Add coconut milk and broth, then simmer on low heat for 10-15 minutes until thickened.
Stir in spinach until wilted.
Add half of the peanut/cilantro mix to the curry, reserving the rest for topping.
Add a splash of fish sauce for extra depth of flavor.
Serve over rice and top with the remaining peanut/cilantro mixture. Enjoy!
Teriyaki-Glazed Sweet Potatoes
Oven-roasted teriyaki-glazed sweet potatoes, perfectly balancing savory and sweet flavors. Pair with Asian-inspired ingredients for a complete meal.
Ingredients
2 medium sweet potatoes, cut into small wedges or cubes
¼ cup teriyaki sauce
2 tsp sriracha or other chili sauce
sliced green onions for serving
sesame seeds for garnish
Recipe
Preheat the oven to 400°F and lightly spray a glass baking dish with oil.
Toss the sweet potatoes with 1/4 cup of teriyaki sauce (or enough to coat them well). Add sriracha if desired.
Place the sweet potatoes in the prepared baking dish.
Bake for about 40 minutes, stirring occasionally, until the sweet potatoes are tender but not overcooked.
Garnish with green onions and serve hot. Enjoy!
Sweet potatoes: the only spud that’s sweet enough to make your taste buds do a happy dance!
