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A simple, flavorful South Indian stir-fry where tender sweet potatoes are tossed in a freshly ground, aromatic spice powder. It's a perfect balance of sweet and spicy, making a great side for rice.
For 4 servings
Prepare the Sweet Potatoes: Wash, peel, and chop the sweet potatoes into 1-inch cubes. Boil or steam them for 8-10 minutes until they are fork-tender but still hold their shape. Do not overcook them into a mush. Drain the water completely and set aside.
Make the Podi (Spice Powder): While the potatoes cook, heat a small, dry pan over low-medium heat. Add the chana dal, 1 tbsp (3 tsp) of urad dal, and dried red chillies. Dry roast for 3-4 minutes, stirring continuously, until the dals turn light golden and aromatic. Add the sesame seeds and roast for another 30 seconds. Finally, add the desiccated coconut and roast for 1 minute until fragrant. Turn off the heat and let the mixture cool completely.
Grind the Podi: Once cooled, transfer the roasted ingredients to a spice grinder or a small blender jar. Grind into a coarse powder. Avoid grinding it too fine to maintain a nice texture. Set aside.
Prepare the Tempering (Tadka): Heat the coconut oil in a wide pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter. Add the remaining 1 tsp of urad dal and sauté until it turns golden brown. Add the curry leaves and hing, and sauté for a few seconds until fragrant.
Combine and Sauté: Gently add the cooked sweet potato cubes and turmeric powder to the pan. Toss carefully to coat them with the tempering, ensuring the cubes don't break. Sauté for 2 minutes.
Add Podi and Finish: Sprinkle the prepared podi powder and salt over the sweet potatoes. Mix gently until all the cubes are evenly coated. Cook for another 2-3 minutes on low heat, allowing the flavors to meld together.
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A simple, flavorful South Indian stir-fry where tender sweet potatoes are tossed in a freshly ground, aromatic spice powder. It's a perfect balance of sweet and spicy, making a great side for rice.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 240.14 calories per serving with 4.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Garnish and Serve: Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot as a side dish with sambar rice, rasam rice, or curd rice.
This podi works wonderfully with other vegetables like regular potatoes, yam (suran), raw banana (vazhakkai), or even carrots.
For a different flavor profile, sauté 1 finely chopped small onion after the tempering until translucent, before adding the sweet potatoes.
Add a tablespoon of roasted peanuts or cashews along with the podi at the end for an extra layer of texture and flavor.
Squeeze a teaspoon of lemon or lime juice over the dish just before serving to add a pleasant tang that balances the sweetness of the potatoes.
Sweet potatoes are an excellent source of Vitamin A (from beta-carotene) and Vitamin C, which support vision and immune function. They are also high in dietary fiber, promoting digestive health and stable blood sugar levels.
The use of chana dal and urad dal in the spice powder (podi) provides a good amount of plant-based protein and essential amino acids, which are crucial for muscle repair and overall body function.
Coconut oil and desiccated coconut contribute healthy medium-chain fatty acids (MCFAs). These fats are easily digestible and provide a quick, sustained source of energy for the body.
Spices like turmeric and hing (asafoetida) used in the tempering are known for their anti-inflammatory and digestive benefits, helping to soothe the gut and reduce inflammation.
One serving of Sweet Potato Podi contains approximately 240-260 calories, making it a moderately caloric but highly nutritious side dish. The calories come from the carbohydrates in sweet potatoes, protein from dals, and healthy fats from coconut and oil.
Yes, it is a very healthy dish. Sweet potatoes are rich in fiber, Vitamin A, and antioxidants. The lentils in the podi add protein, and the use of coconut oil provides beneficial fats. It is a well-balanced, plant-based side dish.
Absolutely. You can omit the desiccated coconut from the podi if you prefer. The dish will still be flavorful from the roasted dals and spices, though it will miss the subtle sweetness and aroma of coconut.
Store any leftover Sweet Potato Podi in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat or in a microwave before serving.
Yes. While coconut oil provides an authentic South Indian flavor, you can substitute it with other high-heat cooking oils like sunflower oil, groundnut oil, or even ghee for a different taste.