Thursday, September 8, 2016

Sweet Potato Stew Served With Brown Rice

Sweet potato is one of my favorite foods and I make it often. So delicious and good for you!  I enjoy making this stew and hope you enjoy it too...This is an ideal dish for diabetics.

Sweet Potatoes 300g to 400g

Coconut oil

Coriander seeds - 1tbsp
White lentils (Urad dal aka vigna mungo)- 2 tbsp
Red chilles - 4 (There are different varieties of chillies if the ones you have are too hot add 2 chillies)
Coconut - 3 tbsp
Mustard seeds - 1/4 tsp
Fenugreek seeds - 1/4 tsp
Curry leaves  - 1 sprig use only the leaves and discard the stem

Tamarind paste - 1/2 tsp
Turmeric powder - 1tsp
Salt - 2 or 3 tsp depending on your taste.

For Seasoning:
Lentils - 2tbsp
Mustard seeds - 1tbsp
Dried red chillies broken into halves - 3
Curry leaves - 2 sprigs
Asafoetida - 3/4 tsp (optional)

Wash and chop sweet potatoe(s) and add to boiling water.  It usually takes about 10 to 15 minutes for the potatoes to cook.  Check after it boils for 10 minutes.  If its soft turn off stove.  Drain the potatoes and set the water aside for later use.  Mash the sweetpotatoes with a potato masher and set aside.

Heat little oil (2 or 3 tsp) in a saucepan and add Coriander seeds, White lentils, Red chillies, Mustard seeds, Fenugreek seeds, curry leaves.  Stir fry for few minutes.  After the lentils turn slightly brown turn off stove.  Now add coconut.  Stir to mix.  Grind the fried spices and lentil mix along with 1/2 cup water to a smooth paste.

Heat a wok and add some oil (9 to 12 tbsp).  Add seasonings - 2 tbsp lentils, 1 tbsp mustard seeds, 3 red chillies broken into half.  2 sprigs of curry leaves, asafoetida 3/4 tsp (if you have it). After the lentils turn slightly brown add the mashed sweet potatoes and mix well.  Now add the ground-up paste.  Mix well and add the water you had set aside after boiling and draining the sweetpotatoes.  You will need to add more water as the stew will thicken very fast.  You may have to add upto a litre of water. Add water cautiously to get the consistency you like.

If you want a thicker stew add less water.  Mix well after adding water and now add 1/2 tsp of tamarind paste and salt to your taste.  Mix well and after boiling the stew to your desired consistency turn off stove and add a tsp of turmeric powder. Mix will and serve the stew with brown rice.  I usually enjoy eating this with papad on the side.

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