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The sweet potato is a starchy, sweet tasting root vegetable. They have a thin brown skin on the outside with coloured flesh inside, most commonly orange in colour, but other varieties are yellow, white or purple.
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Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium. They are a good source of B vitamins and vitamin C.
Sweet potatoes are one of the best sources of vitamin A; a medium one contains more than 100 percent of the daily recommended intake.
Boiling sweet potatoes retains more beta-carotene, and makes this nutrient easier for the body to absorb. Cooking sweet potatoes with the skin on also helps prevent the loss of nutrients, including Vitamin C and beta-carotene.
Sweet Potato Masala Fry is a very simple yet delicious dry side dish.
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INGREDIENTS :
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(1) 500 grams of Sweet Potatoes / Shakarkand
(2) 2 medium sized Onions, chopped into small chunks
(3) 4 Whole Red Chillies (as per requirement)
(4) 4 Green Chillies, slit (as per requirement)
(5) 1 sprig of Curry leaves
(6) 5-8 cloves of Garlic, crushed
(7) 1 inch sized ginger, crushed
(8) 1 teaspoon of Cumin seeds / Jeera
(9) 1 teaspoon of Mustard seeds / Rai
(10) Half teaspoon of Urad DalÂ
(11) Half teaspoon of Turmeric powder / Haldi
(12) 4 tablespoons of Mustard oil for cooking
(13) Salt as required
(14) Handful of chopped Coriander leaves for garnishing
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Cuisine: Indian
Course : Side dish
Serves : 2-3 persons
Time : 30 minutes for preparation and 15 minutes for cooking = 45 minutes
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PREPARATION :
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(1) First crush the Garlic and Ginger one by one in a mortar pestle.
(2) In a kadhai / wok, take water upto 1 inch height as shown in the figure.Â
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Place a steel stand / trivet in the water and place a steel plate over it.
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Place 5 pieces of Sweet Potatoes on the plate.
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Cover the lid of the kadhai and steam cook the Sweet Potatoes for 15-18 minutes on a low flame.
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Do not over cook the Sweet Potatoes, but cook it in such a way that it does not lose shape and is firm but cooked.
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You can know if it is cooked or not by pricking with a fork.Â
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Once cooked, take out the Sweet Potatoes on a plate and allow them to cool.
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Peel the Sweet Potatoes and cut them into bite sized cubes.
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(3) Slit the green chillies.
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All the ingredients are gathered together for the preparation of Sweet Potato Masala Fry.
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METHOD :
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(1) Heat 4 tablespoons of Mustard oil in a kadhai / wok.
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(2) Once the oil is warm, add Mustard seeds and Cumin seeds. Allow them to crackle.
Immediately add Urad dal and allow it to change colour slightly and give a nice aroma.
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(3) Add Whole Red Chillies and Green Chillies.
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(4) Add Curry leaves.
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(5) Add Crushed Ginger and Garlic immediately.
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(6) Add chunks of chopped Onions and mix well.
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(7) Add Turmeric powder and mix well.
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(8) Add cubes of cooked Sweet Potatoes. Add Salt as per requirement. Mix well.
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(9) Stir fry / roast for 3-5 minutes or till the sweet potatoes are slightly browned.
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(10) Add chopped Coriander leaves and mix well.
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(11) Our Sweet Potato Masala Fry is ready and now transfer it on a serving bowl.
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(12) Garnish with chopped Coriander leaves.
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(13) Serve it with Chapatis / Phulkas/ Pooris and Dal Rice.
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