This Sweet Potato Sabzi recipe, is my mom-in-law’s recipe and I love it; it tastes great and a big plus—it’s not labor intensive. Devansh loves it too. Luckily, when it comes to veggies, Devansh eats most of them without a fuss. Touch wood. God knows how long that will last but as of now I have no complaints about his eating habits. When we are out traveling however, it’s another story. The kiddo is so enthralled with his new surroundings, getting him to sit in one place and concentrate on eating is next to impossible. Now that he’s 3+, I am trying to get him to eat outside food but it’s a huge task. I have relaxed my constraints about him eating chocolates, biscuits, or chips when he hasn’t eaten properly while we’re traveling. But I have digressed…let me talk about this nutritious recipe. :-)
I didn’t know this at the time of cooking, but I just found this interesting fact about cooking sweet potatoes.
“It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.” (Click here to read the whole article.)
We use oil for the tadka; I guess next time I’ll use homemade ghee, the good fat. Do try this simple n easy recipe, and let me know whether you and your kiddos liked it.
Sweet Potato Sabzi Recipe
- 2 medium sized sweet potatoes
- 1/2 tsp rai mustard seeds
- 1/3rd tsp jeera cumin seeds
- 1/3rd tsp dhania powder coriander seeds powder
- 1/4th tsp red chilli powder
- 1/4th tsp haldi powder turmeric powder
- 1/4th tsp hing asafoetida
- 1 tbsp chopped coriander optional
- 1 and half tsp oil
- salt to taste
- Wash, peel, and dice sweet potatoes. (I soak all my veggies in water for 15-20 minutes. I add 1-2 tbsp of vinegar to this water. I do this to get rid of water-soluble pesticides and chemical fertilizers.)
- Heat a small cooker and add oil. (You can use homemade ghee instead of oil if you want.)
- When the oil is sufficiently hot, add jeera and rai.
- When the seeds start to splutter, add hing and haldi.
- Add diced sweet potatoes immediately after adding haldi and stir.
- Add red chili powder, jeera and dhania powder, and salt. (You can increase the quantity of chili powder if you are making the sabzi for older kids or adults.)
- Mix properly and then add about 3/4th cup water.
- Cover the pressure cooker and cook on medium flame for about 7-8 minutes. (2-3 whistles)
- Remove the lid and add chopped coriander. (You may want to transfer your toddler’s portion to a separate bowl before adding coriander as most of them can’t handle coriander getting stuck to their palate.)
- Stir once and then turn off heat.
- Serve hot with rotis.