Healthy Hints

Packed with 10 times more vitamin A than regular white potatoes, sweet potatoes are a delicious and healthy addition to your diet. Vitamin A supports normal growth and development and keeps your eyes, skin and immune system healthy. And it doesn't stop there! A rich source of fibre and antioxidants, sweet potatoes are also regarded to be a low glycemic food, which can help to manage blood sugars. Boost the nutrient profile of this recipe by solely using sweet potatoes.

Ingredients

Ingredients

500 g potatoes

500 g sweet potatoes

30 ml oil

2 tsp mustard seeds

2 tsp cumin seeds

3-4 curry leaves

20 g garlic paste

4 tsp kashmiri chili powder 

1 tsp salt

2 lemons, juiced

25 g coriander leaves

15 g peanuts

 

What does this chart mean?

  • Calories148kcal
  • Protein3.0g
  • Fat4.5g
  • Saturated fat0.4g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate25.5g
  • Sugars (Total)3.5g
  • Fibre3.5g
  • Sodium298.60mg
  • Salt equivalents0.8g
  • Iron1.2mg
  • Vitamin A38.4RAE
  • Vitamin C12.8mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium462.0mg

Directions

  1. Place the potatoes into a deep saucepan and cover with water. The potatoes should be a similar size to ensure even cooking. Leave the skin on while they cook to prevent absorption of excessive water.
  2. Boil the potatoes until tender. They should not be too soft. You can test with a fork. Drain the potatoes into a colander and leave to cool for 15 mins.  
  3. Once cooled, peel the potatoes and cut into bite-sized cubes. 
  4. In a large pan, heat the oil over a medium-high heat. Add the mustard seeds followed by the cumin seeds. Once the mustards seeds start to pop, add the curry leaves. 
  5. Stir in the garlic, red chili powder and salt.
  6. Reduce to a low heat and add the potato cubes. Gently mix to ensure the potatoes are evenly coated with the spice mixture. Take care not to break the potatoes.
  7. Squeeze lemon juice over the potatoes and allow to warm through.
  8. Garnish with chopped coriander leaves and peanuts. 
 
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