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A simple, healthy South Indian stir-fry where tender sweet potato cubes are tossed with a classic tempering of mustard seeds, lentils, and curry leaves, finished with fresh coconut. A delightful blend of sweet and savory flavors.
For 4 servings
Wash, peel, and chop the sweet potatoes into uniform ½-inch cubes. This ensures they cook evenly and quickly. Set aside.
Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter completely (about 30-45 seconds). Add the urad dal and sauté for about 1 minute until it turns light golden brown. Immediately add the broken dried red chilies, curry leaves, and hing. Sauté for another 30 seconds until the curry leaves turn crisp and aromatic.
Add the cubed sweet potatoes to the pan. Sprinkle with turmeric powder, sambar powder, and salt. Stir gently for about a minute to coat the sweet potatoes evenly. Pour in ¼ cup of water, bring to a simmer, then reduce the heat to low. Cover and cook for 10-12 minutes, stirring occasionally, until the sweet potatoes are tender when pierced with a fork but still hold their shape.
Once the sweet potatoes are cooked and any excess water has evaporated, add the freshly grated coconut. Gently toss everything together and cook for another 1-2 minutes to warm the coconut through. Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.
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A simple, healthy South Indian stir-fry where tender sweet potato cubes are tossed with a classic tempering of mustard seeds, lentils, and curry leaves, finished with fresh coconut. A delightful blend of sweet and savory flavors.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 204.63 calories per serving with 2.96g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add other vegetables like carrots, green beans, or peas along with the sweet potatoes for a mixed vegetable poriyal. Adjust cooking time as needed.
For a more substantial dish, add a cup of boiled chickpeas or black-eyed peas towards the end of the cooking process.
Add a teaspoon of jaggery (gud) along with the spices for a more pronounced sweet and savory flavor profile, common in some regional variations.
You can add 1 teaspoon of chana dal (split chickpeas) along with the urad dal in the tempering for extra crunch and flavor.
Sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin is crucial for vision, immune function, and skin health.
This dish is packed with fiber from sweet potatoes and coconut, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spices like turmeric (containing curcumin) and ingredients like coconut oil have natural anti-inflammatory properties that can help reduce inflammation in the body.
Sweet potatoes provide complex carbohydrates, which release energy slowly, keeping you full and energized for longer without causing sharp spikes in blood sugar.
A typical serving (about 1 cup or 145g) of this Sweet Potato Stir-fry contains approximately 150-180 calories. This can vary based on the amount of coconut oil and grated coconut used.
Yes, it's a very healthy dish. Sweet potatoes are rich in fiber, vitamins A and C, and antioxidants. The use of minimal oil and healthy spices like turmeric makes it a nutritious choice. It's also naturally vegan and gluten-free.
Yes, you can. While fresh coconut is traditional and adds moisture and flavor, the dish will still be delicious without it. You can simply skip the final step of adding coconut.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave before serving.
If you don't have sambar powder, you can make a simple spice mix with 1 teaspoon of coriander powder, ½ teaspoon of cumin powder, and ½ teaspoon of red chili powder (or to taste).