Sweet Potato with Toasted Coconut

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Sweet Potato with Toasted Coconut
30 min.
6
200kcal

Suggestions


Discover the vibrant flavors of our Sweet Potato with Toasted Coconut, a delightful side dish that perfectly balances health and taste. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only easy to prepare but also ready in just 30 minutes, making it an ideal choice for busy weeknights or special gatherings.

Imagine tender sweet potatoes infused with aromatic spices like cumin and turmeric, complemented by the rich texture of kidney beans and the crunch of toasted coconut. Each bite offers a delightful contrast of flavors and textures, from the creamy sweetness of the potatoes to the nutty, toasted coconut that adds a unique twist. The addition of fresh green chile and mustard seeds brings a subtle heat and depth, making this dish a true culinary adventure.

With only 200 calories per serving, this dish is a guilt-free indulgence that will leave you feeling satisfied and nourished. Whether you're serving it alongside your favorite protein or enjoying it on its own, Sweet Potato with Toasted Coconut is sure to impress your family and friends. Elevate your dining experience with this colorful and nutritious dish that celebrates the beauty of plant-based cooking!

Ingredients

  • 0.5 teaspoon brown mustard seeds 
  • 0.5 cup kidney beans canned rinsed drained
  • 0.1 teaspoon ground pepper 
  • 10  curry leaves fresh
  • 0.5 teaspoon garlic minced
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, slit lengthwise with stem end intact
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon turmeric 
  • 0.1 teaspoon pepper red hot
  • servings salt 
  • medium sweet potatoes and into peeled cut into 1-inch pieces ( 5 cups) ()
  • 0.5 cup coconut flakes dried unsweetened grated
  • tablespoons vegetable oil 
  • cups water divided

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring sweet potatoes and 1 1/2 cups water to a boil with turmeric, cayenne, and 1 teaspoon salt in a 3-quart saucepan, then simmer, covered, until tender, 8 to 10 minutes.
  2. Meanwhile, toast coconut in a small heavy skillet over medium heat, stirring constantly, until very toasted (pale reddish-brown all over; be careful not to burn).
  3. Transfer to a plate.
  4. Break sweet potatoes up with the back of a spoon so that some chunks remain.
  5. Add toasted coconut, beans, garlic, cumin, chile, and remaining 1/2 cup water and simmer, stirring occasionally, 5 minutes. If mixture becomes too thick and begins to stick to bottom of saucepan, add more water.
  6. Heat oil in cleaned small heavy skillet over medium-high heat until it shimmers.
  7. Add mustard seeds, and cook until seeds begin to pop and/or turn gray.
  8. Add red pepper flakes and curry leaves (if using), covering skillet immediately and cooking just long enough for leaves to crackle. Stir spice mixture into sweet potato mixture (it will be very thick and chunky). Season with salt.
  9. •Indian ingredients can be mail-ordered from Kalustyans.com.•Chile can be removed during cooking when erisheri is spicy enough for your taste.•Erisheri, without spiced oil, can be made 1 day ahead and chilled. Reheat before proceeding with recipe.

Nutrition Facts

Calories200kcal
Protein6.11%
Fat40.53%
Carbs53.36%

Properties

Glycemic Index
30.33
Glycemic Load
11.98
Inflammation Score
-10
Nutrition Score
20.217391293982%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:200.46kcal
10.02%
Fat:9.28g
14.28%
Saturated Fat:4.78g
29.9%
Carbohydrates:27.51g
9.17%
Net Carbohydrates:21.82g
7.93%
Sugar:5.78g
6.43%
Cholesterol:0mg
0%
Sodium:326.29mg
14.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.15g
6.29%
Vitamin A:16126.14IU
322.52%
Vitamin B3:19.93mg
99.67%
Folate:212.86µg
53.22%
Vitamin C:37.31mg
45.23%
Manganese:0.55mg
27.43%
Fiber:5.69g
22.78%
Vitamin B6:0.28mg
13.82%
Potassium:465.46mg
13.3%
Copper:0.27mg
13.28%
Vitamin K:11.1µg
10.57%
Magnesium:41.2mg
10.3%
Vitamin B5:0.98mg
9.82%
Phosphorus:85.57mg
8.56%
Vitamin B1:0.11mg
7.38%
Iron:1.28mg
7.11%
Vitamin B2:0.09mg
5.26%
Calcium:51.8mg
5.18%
Vitamin E:0.74mg
4.91%
Zinc:0.6mg
4%
Selenium:2.23µg
3.18%
Source:Epicurious