Sweet Potato Stir Fry - Nourish Your Gut Microbiome

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
This recipe has the perfect blend of sweet potatoes with its copper-colored skin and bright orange flesh loaded with anthocyanins and antioxidants. It combines its goodness with protein-rich sprouts and the magic of anti-inflammatory hand-pounded spices. It is a relish worth waiting for. Check out this DIY recipe to beat your hunger pangs today.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Side Dish
Cuisine Indian
Servings 4
Calories 97 kcal

Ingredients
  

  • 500 gm sweet potato large
  • 100 gm sprouts steamed
  • 1 tbsp cold pressed coconut oil
  • Pinch of asafoetida/hing
  • 1 tbsp soaked split chickpea lentils/chana dal
  • ½ tbsp split black lentils/urad dal
  • ½ tsp mustard seeds
  • ½ tsp sesame seeds
  • A few curry leaves
  • 1 bird's eye chili
  • ½ tsp salt
  • 4 tbsp grated coconut
  • Microgreens to garnish

Instructions
 

  • Boil the sweet potato and steam the sprouts. Set them aside.
  • Cut the sweet potato into bite-sized cubes.
  • In a pan, heat the oil. Add sesame seeds, chana dal, urad dal, and mustard seeds.
  • Once the chana and urad dal turn golden and the mustard seeds splutter, add the curry leaves and bird chili.
  • Add the boiled sweet potato and steamed sprouts. Adjust salt as per taste.
  • Cook on a low flame for 4 to 5 minutes. Turn off the heat.
  • Garnish with grated coconut and microgreens.

Notes

  • Anthocyanin-rich sweet potato helps improve brain health by reducing inflammation.
  • The tuber is also a rich source of vitamins A, C, B5, and B7.
  • The fiber and antioxidants help repopulate your good gut bacteria and boost your overall digestive health.
Power tip
  • We can replace the sweet potato with pumpkin, yam, or winter squash.

Nutrition

Calories: 97kcalCarbohydrates: 17.34gProtein: 4.01gFat: 2.3g
Keyword traditional
Tried this recipe?Let us know how it was!

Sweet Potato Probiotic Chutney

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Try this choline-rich sweet potato chutney that works as a probiotic and superfood. It combines the health benefits of the humble tuber with immunity-boosting spices and is sure to give your meals and snacks the perfect nutritional boost.
Print Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Chutney
Cuisine Indian
Servings 4
Calories 134 kcal

Ingredients
  

  • 1 large sweet potato, boiled
  • 1 green chili
  • 1- inch ginger
  • 1 tsp cumin seeds
  • 1 tbsp organic jaggery
  • 1 tbsp sattu
  • 1 tbsp fresh coriander or mint leaves
  • 1 tbsp lemon juice
  • Salt as per taste

Instructions
 

  • Pound the green chili, ginger, cumin seed, salt, and boiled sweet potato using a mortar pestle.
  • Add a little water, jaggery, sattu, and lemon juice. Pound again.
  • Add some coriander leaves/mint leaves. Adjust salt as per taste.
  • Serve as a dip or chutney with idli, dosa, roti, or paratha.

Notes

  • Chutneys are essentially raw. This raw dip can be beneficial for health as they boost your existing digestive enzymes to do their job better and reduce inflammation.
  • Rich in fiber and antioxidants, sweet potatoes promote the growth of good bacteria and boost gut health.
  • Check out more recipes for sweet potatoes here
Power tip
  • You can also alternate sweet potatoes with steamed carrots or beetroot.
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid the same.

Nutrition

Calories: 134kcalCarbohydrates: 21.2gProtein: 4gFat: 3.2g
Keyword traditional
Tried this recipe?Let us know how it was!