Sweet Potatoes
(the unassuming cousin of regular potatoes)
- What’s the difference between regular white potatoes and sweet potatoes?
Sweet potatoes have orange innards and they are sweeter than regular potatoes. While they have more sugar than regular potatoes, they have a lower glycemic index resulting in a less immediate impact on blood glucose levels. They also have high Vitamin A content compared to regular potatoes. Similar to regular potatoes, they have lots of vitamin C, potassium and fiber.
- Is it necessary to soak sweet potatoes before frying?
Boiling sweet potatoes in water helps to speed up the cooking process for sauteeing sweet potatoes.
- Can you eat the skin of a sweet potato?
Yes, they are edible and rich in many vitamins and minerals. However, in my recipe, I prefer to peel off the skins.
How to make Sauteed Sweet Potatoes
(the Short Version)
First chop the sweet potato, and boil the sweet potato pieces in water. Once they are boiled, drain the water. Fry seasoned onions, garlic and jalapenos in one tablespoon of hot oil. They add the diced sweet potatoes and mix well. Cook for 5-10 minutes.
What Ingredients do you need to cook Sauteed Sweet Potatoes ?
- Sweet potato
- Red Onions
- Green chillies / jalapenos
- Garlic cloves
- Red Chilli flakes
- Red chilli powder
- Turmeric powder
- Salt
- Curry powder (optional)
- Maldive fish powder (optional)
Side dishes to Serve with this Sweet Potato
or Bathala Fry
This bathala fry is little spicy, so it can be served with plain rice, a mild / sweet curry.
- Mild Dhal Curry – Make a complete yummy vegetarian meal by pairing bathala fry with dhal curry and simple sri lankan salad
- Shrimp Curry – My preference to serve with any spicy vegetable stir fry is a delicious shrimp curry
Sauteed Sweet Potatoes
Ingredients
- 1 Sweet Potato
- 1 Red Onion
- 1 Jalapeno
- 2 Garlic cloves
Seasonings
- 1/2 tbsp Chillie flakes
- 1/2 tbsp Chilli powder
- 1/2 tbsp Salt
- 1/2 tsp Turmeric powder
- 1 tsp Curry powder optional
- 1 tsp Maldive fish powder optional
Instructions
- Peel and chop into sweet potato cubes (or whatever shape you desire). Add water upto level of potatoes in a pan and cook on low heat for about 10 mins (covered lid) until sweet potatoes are tender.
- Chop the red onion, garlic cloves and jalapenos. Add all the seasonings to the chopped vegetables - 1/2 tbsp of chillie flakes, chilli powder and salt, and 1/2 tsp of turmeric powder. Mix all the seasonings well with the chopped vegetables.
- Add one tbsp of oil to a pan on medium heat, and add the seasoned vegetables.
- After they are cooked for about 5 minutes on medium heat uncovered, add the sweet potatoes. Mix well and cook on low flame, with a lid on for 5-10 minutes.
- Once the onions have cooked, you can optionally add a tsp of curry powder and maldive fish powder for more flavor
- Mix well and turn of flame. Add more salt to taste (maybe 1/2 tsp more).
Notes
Step by step instructions (with pictures) to make Sauteed Sweet Potatoes
Ingredients to make a sweet potato fry – One sweet potato, one red onion, one jalapeno and two cloves of garlic
Peel and chop into sweet potato cubes (or whatever shape you desire).
Chop the red onion, garlic cloves and jalapenos.
Add water up to level of potatoes in a pan and cook on low heat for about 10 mins (covered lid) until sweet potatoes are tender. Drain the water from the cooked sweet potatoes
Add all the seasonings to the chopped vegetables – 1/2 tbsp of chillie flakes, chilli powder and salt, and 1/2 tsp of turmeric powder. Mix all the seasonings well with the chopped vegetables. TIP: This recipe is already spicy, so green chillies can be omitted easily. Add less chilli flakes / powder to reduce spiciness
Add one tbsp of oil to a pan on medium heat, and add the seasoned vegetables.
After they are cooked for about 5 minutes on medium heat uncovered, add the sweet potatoes. Mix well and cook on low flame, with a lid on for 5-10 minutes.
Once the onions have cooked, you can optionally add a tsp of curry powder and maldive fish powder for more flavor. Mix well and turn off the flame. Add more salt to taste (maybe 1/2 tsp more).