It’s been almost a week since I posted a recipe. We had some of our friends (including nithu and her husband ganesh) visiting us and we were busy playing host. They were in town to see the Detroit International Auto Show and it was a great experience to see all the new vehicles. Nithu and I had a great time.
Sweet potatoes or Yam are rich in nutrients such as dietary fiber, beta carotene (equivalent to Vitamin A), Vitamin C & Vitamin B6. I knew it was better than potatoes, but this is what Wikipedia has to say about it:
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)
Here is a simple recipe to include sweet potato in your usual diet.
Preparation Time: 30 minutes
No of servings: 4-5
Spice Level: 2 out of 5
- Sweet potato : 1(large)
- Onions : 1/2 (cut lengthwise)
- Tomato : 1
- Curry leaves : 4 to 5
- Oil : 2 tbsp
- Red chili powder : 2 tsp
- Turmeric Powder : 1tsp
- Garlic : 3
- Green chili : 4
- Mustard seeds : 1/2 tsp
- Urad dal : 1/2 tsp
- Cumin seeds : 1/2 tsp
- Sambhar powder : 1 tbsp
Method of preparation :
- Steam cook the sweet potato upto 8 minutes in high heat.
- Peel them and cut in to cubes. Keep it aside.
- Heat oil in a pan add the seasonings ( Mustard seeds, urad dal, cumin seeds ).
- After it sputters add the onions fry them till it becomes golden brow, now add the green chili and garlic fry them for 4 minutes.
- Now add the tomato and curry leaves fry them for few minutes.
- Add the sweet potato in to above mixture sautee it well and add all the masalas (red chili powder, turmeric powder, sambar powder) and required salt.
- Fry until the raw smell off masalas goes away.And remove it from heat.
Serve it hot with rice and sambar