Sweet Potato with Toasted Coconut

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

Suggestions


If you're looking for a vibrant and fulfilling side dish that caters to various dietary preferences, look no further than our Sweet Potato with Toasted Coconut. This scrumptious recipe is not only vegetarian, vegan, gluten-free, and dairy-free, but it also packs a flavorful punch that will delight all palates. Imagine tender sweet potatoes married with the nutty richness of toasted coconut, complemented by spices that dance on your tongue.

In just 30 minutes, you can whip up this delightful dish, making it an ideal accompaniment for your favorite main courses or a standout centerpiece at your next gathering. The combination of brown mustard seeds, cumin, and fresh curry leaves adds an authentic Indian flair, while the kidney beans contribute a hearty texture and protein boost. What’s more, the dish is not overly spicy, allowing the natural sweetness of the sweet potatoes to shine through.

Whether you're preparing a family dinner or entertaining guests, Sweet Potato with Toasted Coconut is sure to impress, providing a colorful addition to your table. Plus, with only 200 calories per serving, you can indulge without guilt! The careful balance of flavors and textures will have everyone coming back for more. Dive into this delightful recipe and experience a taste of warmth and comfort, right from your kitchen!

Ingredients

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