Sweet Potato - Onion Curry

Sweet potato curry is a gravy dish and we can have chapatis, Poori, idli, dosa, roti and almost all the main dishes. Its 100 % simple, easy and quick preparation. All we need is some sweet potato, onions, green chilly and some spices.

Let us see some benefits of using "Sweet Potato" in our daily life.
Though Sweet potatoes grow well in winter, we get this vegetable round the year. It is one of the healthiest vegetable. They are high in Vitamin B6. Vitamin B6 helps to reduce the chemical homocysteine in our body. (Homocrysteine is an amino acid made in our body from dietary protein and it is regulated by Vitamins B6, B12 and folic adid to work properly). Sweet Potatoes are good source of Vitamin C, which is very important for bone and tooth formation, digestion and blood cell formations. It helps accelerate wound healing. Vitamin C helps to cope up with stress. It even helps to protect our body against toxins. Sweet Potatoes contain Vitamin D and Vitamin D plays an important role in our energy levels, moods and helps to build healthy bones, heart, nerves, skin and teeth. It also supports the thyroid gland. Sweet Potatoes contain iron and iron plays an important role in our body. They help to increase resistance to stress , proper immune functioning and the metabolizing of protein. Sweet Potatoes are a good source of magnesium.

Here is a recipe of " Sweet Potato - Onions Curry " as I said it earlier it is very easy to prepare and all age group will surely enjoy eating this curry. This is a quick recipe too.

Things Needed : 

Sweet Potatoes : 2
Onions : 3 Medium sized
Green Chilly : 3 to 4
Lemon : 1 Tea spoon
Ginger : 1 Tea spoon
Salt : according to taste.
Oil : 1 Table spoon
Mustard Seeds : 1/2 Tea spoon
Urid Dal : 1/2 Tea spoon
Jeera : 1/2 Tea spoon
Curry leaves : 5 to 6
Coriander Leaves : 2 Table Spoons.
Turmeric Powder : a pinch

Method :

1. Wash and boil sweet potato for 6 to 8 minutes. Remove the outer skin  and smash the boiled sweet potatoes when it is cooled.


2. Remove the outer skin of onions and wash it. Cut it in to thin slices. (long slices).

3. Wash and cut green chilly , coriander leaves and curry leaves. Wash ginger, remove the outer skin and wash again and grate it.
4. Now keep a pan on the fire and heat. Put oil  urid dal and mustard seeds. Let the mustard seeds splutter.

5. Add jeera , cut green chilly and curry leaves. Fry for 1 minute.

6. Add cut onions and fry them nicely for 2 minutes. Add turmeric powder and 1/2( half)  cup of water.

7. Let the onions turn soft. Add grated ginger, smashed sweet potato and salt. Mix it well.

8. Cook for 2 minutes. Stir in between and put coriander leaves and lemon extract. Mix it well and shift the curry to a serving dish.

9. We had Sweet Potato -Onion curry with Pooris.

Note :

Do not over cook sweet potatoes. Adding green chilly more or less is your choice. You can also add a little garam masala if you want. But the taste differ. ( I did not). Do not add more water. The does not taste that good. But do not cook as very dry too.
Time : 20 minutes.
Serves : 3 to 4.

Green Gram -Sweet Potato Dry Curry + Parata

Green Gram and Sweet Potato curry is one of the side dish we can have with rice, chapati, roti, pooris and rice varieties and plain rice. With the dry curry I tried Parathas and it was really yemmy and loaded with good with good food. As the name says the dish contain Whole Green Gram and Sweet Potato.

Lets see some benefits of  Whole Moong and Sweet Potatoes.

Whole Moong is a store house of nutrients and it is a nutrition giving food and they are rich in Vitamin B, Vitamin C, Proteins, Manganese. It contains a lot of fibre and helps in digestion. It also controls the amount of cholesterol content in our body. It contains lot of minerals like calcium and potassium which is essential for enhancing the strength of  bones and teeth. Fat content is very low in Moong bean and good for people who wants to reduce their weight.  

Sweet Potatoes are good source of Starch. They also contain vitamin A, Vitamin C, vitamin B, fiber, potassium and even iron. In fact, Sweet Potatoes are considered as one of the healthiest vegetables we eat.
Here is a recipe of  " Green Gram- Sweet Potato Dry curry (Palya) and it is easy and tasty and I am sure all the age group will surely enjoy eating this curry and Parotha .

GREEN GRAM CURRY :

Things Needed :

Green gram : 1 Cup
Sweet Potatoes : 2 (Medium sized)
Green chilly : 2
Mustard seeds : 1/2 Tea spoon
Jeera : 1/2 Tea spoon
Urid dal : 1/2 Tea spoon
Salt : To taste
Curry leaves : 6 to 8
Oil: 2 Table spoons
Ingh : a pinch
Ginger : 1 Table spoon.
Coconut : 2 Table spoons.
Coriander Leaves : 2 Table spoons

Method :

1. Wash and soak green grams overnight, wash again and pressure cook for  8 minutes.

2. Wash and cut sweet potatoes in to small pieces. (Remove the outer skin).

3. Wash and cut green chilly, coriander and curry leaves.
4. Wash and remove the outer skin, wash again and grate ginger and keep it aside.
5. Now keep a pan on the fire and heat. Put oil and mustard seeds and urid dal.

6. Let the mustard seeds splutter. Add jeera and cut green chilly. Add curry leaves. Fry for 10 seconds.

7. Now add cut Sweet potatoes and mix it well. Add 1/4 cup of water and mix well. Cook on low flame for 4 to 5 minutes.

8. Add turmeric powder and mix it well. Add salt to the cooked curry. Stir in between. \

9. Add cooked whole moong and mix it well nicely and cook for 2 to 3 minutes. 

10. Add coconut and coriander leaves and put the ready dry curry to a serving bowl.

Note : 

You can cook sweet potatoes in a pressure cooker too. But it turns very soft.It may taste different. Cooking on the low flame will help the potato pieces and whole gram to be combined nicely. Try to dry out the extra water but at the same time the curry should not turn very soft. Adding more oil  or onions is purely optional. This is a simple dry curry (Palya) and do not try to add any strong masala. Adding coconut and jaggery is also optional. I have not added jaggery to this curry. You can cook whole moong been without soaking previously.  Wash and cook them with required water in a pressure cooker for 8 to10 minutes.
Time : 30 minutes
Serves  4.

GREEN GRAM -SWEET POTATO PARATHA

Things Needed :

Wheat flour : 2 Cups
Green Gram-Sweet Potato Dry curry : 1 Bowl
Oil : 1/2 Cup
Garam Masala Powder : 1 Tea spoon
Jeera : 1/2 Tea spoon
Salt : To taste

Method :

1. Put Sweet Potato- Green gram curry in a big bowl. Add garam masala, and jeera to it.

2. Mix it well and keep it aside.

3. Take a big bowl and put wheat flour and salt. Put 2 tea spoons of oil. Mix it well.
4. Now add water little by little and prepare chapati dough with wheat flour and keep it aside.

5. Divide the mixture of Sweet potato and green gram mixture in to small ball.
6. Divide the chapati dough also in to equal portion (ball size) and make like a ball . Keep it aside.
7.Now take a portion of chapati dough and a portion of  Sweet potato -greem gram mixture.

8. Flatten the chapati dough  slight y bigger on your palm.

  

9. Place the ball size of dry curry and cover  the chapati dough completely by using your hand

10. Now roll this curry filled wheat ball and dip in the dry wheat flour and roll the paratha.

11. Keep a pan on the fire and heat. Put rolled paratha and sprinkle oil on the top and cook for 1 to 2 minutes.
12. Turn the other side and cook for 1 minute and remove from the pan to a plate.

13. Repeat the same with remaining dough and prepare Parathas.

14. Serve this "Green Gram - Sweet Paratha" with a cup of curd and side dish you have prepared.

Note :

Do not use lot of oil while preparing the chapati dough. Add red chilly powder if you want it more spicy.
Adding more oil while cooking paratas is optional.
Time : 30 Minutes.
Serves : 3 .

Carrots-Sweet Potato- Alasande Curry

Carrots Sweet Potato and Alsande  Curry is a gravy dish and we can have them with Plain Rice, Chapatis, Roti, Parotas, Idli and Dosa. Carrots, Sweet potato and cow peas and some spices are used with coconut. Cow Pea is nothing but Alasande in Kannada.

Lets see some benefits of Sweet Potato, Carrots and Alsande. (Red ones).
Alsande (Cow Peas) is a rich source of protein, minerals and vitamins. It lowers the cholesterol level. Rich content of anti oxidants. It is low fat content. Good for diabetes and weight loss diet. I have used the red coloured Cow peas and it is also know as clay cow peas.
Carrots are  with wholesome health benefiting compounds such as beta-carotenes, vitamin A, vitamin C, minerals and anti oxidants in ample amounts. They also compose healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus. they are especially rich in many B-complex groups of vitamins such as folic acid.
Sweet Potatoes are especially rich in many B-complex groups of vitamins such as folic acid, vitamin B-6. They are good source of vitamin C. which plays an important role in bone and tooth formation, digestion and blood cell formation. It helps to maintain skin;s yourthful elasticity and essential to help us to cope with stress. They contain Vitamin D which helps to immune system and overall health. Sweet potatoes contain iron and good source of magnesium.
Here is a recipe of all these goodies which are full of vitamins, minerals and proteins. It is easy to prepare and I am sure the whole family and all age group will surely enjoy having this curry.

Things Needed : 

To Cook :
Alasande Kalu ( Cow peas) : 1 Cup
Carrots : 2
Sweet Potatoes : 2
To Roast and Grind :
Coconut : 1/2 Cup
Red chilly powder : 1 Teaspoon
Pepper pods : 4 to 6
Jeera : 1 Tea spoon
Methi Seeds : 1/4 Tea spoon
To Add :
Tamarind pulp or lemon : 1 Table spoon
Turmeric Powder  : a pinchSalt : Required
To Season :
Mustard seeds : 1/2 Tea spoon
Oil : 1 Tea spoon
Ingh : a pinch
Curry leaves :  5 to 6
Coriander leaves : 2 Table spoons

Method :

1. Wash and pressure cook "Alasande"   with sufficient water. (1/2 Cup will do).

2. Wash and cut carrots and sweet potatoes and remove the outer skin of sweet potatoes. and cut it
into small pieces.

3. Grate coconut. Soak tamarind in water for 5 minutes and squeeze out the pulp. Keep it aside.
4. Roast methi seeds, pepper, and jeera on low flame add grated coconut and red chilly powder, grind it nicely. Keep the ground mixture aside.

5. Wash and cut coriander leaves and curry leaves.
6. Keep a pan on the fire. Put oil and heat. Now add mustard seeds and let it splutter. Add jeera, ingh and curry leaves.
7. Add cooked carrot and sweet potatoes. Add cooked Alsande and mix it well.
8. Add required water and cook for 5 minutes. (till the vegetables are soft). Add turmeric powder.

9. Add ground coconut mixture and mix it well and cook for 2 to 3 minutes. Add water if required.

10. Add lemon extract and cut coriander leaves and mix it.

Shift the curry to a serving bowl and Serve with rice or chapati.

Note :

You can soak Alsande for  6 to 8 hours (over night) and then use it. You can also use more or less chilly. Using pepper pod helps to easy digestion. Adding onions and garlic is purely optional. ( I have not used it).
Time : 40 Minutes
Servings : 4 to 5

Palak - Sweet Potato Palya & Mosaru Bajji

 Palak (spinach) - Sweet Potato Palya and Mosaru bajji are side dishes, using Palak and Sweet potatoes, coconut, green chilly. Palya is a dry curry and mosaru bajji is like Raitha.

Sweet Potato is one of the average calorie starch foods. It contain no saturated fats or cholesterol and is rich source of dietary fiber, anti - oxidants, vitamins and minerals. Sweet Potato provides a good amount of vital minerals such as iron, calcium, magnesium. manganese and potassium.

Palak is very low in calories and fats. It contains a good amount of soluble dietary fiber. It controls cholesterol. Fresh leaves are rich source of several vital anti - oxidant vitamins like vitamin A,
Vitamin C and antioxidants. Palak leaves are an excellent source of vitamin K. Palak leaves contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. It is also rich source of Omega - 3 fatty acids.

Here is a recipe of Palak - Sweet Potato Palya and Mosaru bajji. We can have this dishes with rice, chapati, vegetable rice or palau and roti or pooris.

Ingredients :

Sweet Potato : 2  (medium sized)
Palak leaves :  1 Small Bundle
Gree chilly : 2
Curry leaves : 1/2 Tea spoon
Mustard seeds : 1/2 Tea spoon
Urid dal : 1/2 Tea spoon
Ingh (Asafoetida) : a pinch
Turmeric Powder : a pinch
Salt : to taste
Coconut : 2 Table spoons (Fresh and grated)
Oil : 1 Tea spoon
Coriander leaves : 2 Table spoons
Methi seeds : 4 to 5 seeds

Method :

1. Wash and boil (pressure cook) sweet potatoes and leave it for cooling. Remove the skin when it is cooled.

2. Wash and cut palak leaves, green chilly and coriander leaves.

3. Now keep a pan and heat. Add oil.
4. Add mustard seeds, urid dal and methi seeds. Let the mustard seeds spurt.
5. Add jeera, ingh and curry leaves. Add cut green chilly and fry for 10 seconds.

6. Now add palak leaves and mix it nicely and add 1/2 cup of water, turmeric powder and cook.

7.  Cut or smash cooked sweet potatoes and add to palak.
8. Cook on low flame for 2 minutes and put off the gas.
9. Add grated coconut, mix it well and shift Sweet potato - Palak Palya to a serving dish.

10. Serve as side dish with chapati or rice.

 

Recipe for Mosaru Bajji (Raitha)

1 Bowl of  Palak -Sweet potato Palya
1 Small cup of curd
1 Table spoon of coriander leaves
Salt to taste
Method :
 Take a little bigger bowl.  Add cooked palya and curd. Add salt and coriander leaves. Raitha is ready to serve.

Note :
No need to use much oil. You can add chilly or chilly powder according to  your wish. You can also add cut onions with Raitha. I have added riped chilly..
Time : 20 Minutes 
Serves : 3 to 4