Sweet Potato Masala Curry is a nutrition packed rich masala curry that is so appealing and appetizing and also a perfect accompaniment for Indian Rice Varieties or Roti Varieties. We always love to make Potato curry for many of our main course. Potato are naturally gluten-free and are packed with nutritional benefits. Cooked potatoes with Indian spices adds a wonderful flavor to any dish. We all know Sweet Potatoes also are packed with lots of nutritional benefits. So we should use both of them regularly in our diet
Potato Vs Sweet Potato
Sweet potatoes aren’t as popular as White potatoes, but they’re perceived to be a healthier alternative to white potatoes because of their lower calorie and carb count. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. So, which is healthier?
Potatoes are good source of resistant starch and also provide antioxidants. Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. On the other hand, Sweet potatoes are great choice for diabetics, or for those at risk of developing diabetes because of their low-to-medium glycemic index which means they won’t make your blood sugar levels spike as much as white potatoes. Both veggies have their pros and cons, but it all comes down to your preference in taste and your individual health goals. What appears to be most important, though, is that they’re consumed in moderation.
Other Sweet Potato Recipes to Try:
Recipe Card:
Sweet Potato Masala Curry
Servings: 4 people
Calories: 183kcal
Sweet Potato Masala Curry is a nutrition packed rich masala curry that is so appealing and appetizing and also a perfect accompaniment for Indian Rice Varieties or Roti Varieties.
Print Recipe
Ingredients
- 350 gms Sweet Potato
- 1 Onion Finely Chopped
- 1 Tomato Finely Chopped
- 1 teaspoon Coriander Powder
- ½ teaspoon Red Chili Powder
- 1 teaspoon Salt Adjust as needed
- Chopped Coriander Leaves For Garnishing
For Tempering
- 2 tablespoon Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 1 teaspoon Split Urad Dal
- 1 teaspoon Chopped Garlic
- 2 Red Chili
- 3 Green Chili Slit
- Few Curry Leaves
Instructions
- Wash and peel the skin of sweet potatoes and chop it into medium cubes. Soak it in water to avoid de-oxidation. Cook these chopped sweet potatoes on stove till they are soft but not mushy. You can also use micro wave oven to cook the potatoes. Once the sweet potatoes are cooked, drain the excess water and keep it ready
- Finely chop the onions and garlic and keep it ready. Slit the green chillies into thin slices. Heat oil in a pan and add mustard seeds. When the mustard seeds starts to sputter, add cumin seeds and split urid dal and saute them till the dals turns golden brown color. Add broken red chillies and fry for 5 seconds
- Add green chillies, chopped onions and curry leaves to the pan. Add a pinch of salt to cook the onions evenly. Add turmeric to the onions and saute them till they are transparent
- Add chopped garlic and keep the flame in medium low and allow the onions and garlic to cook nicely. Then add chopped Tomatoes
- Then we need to add cooked sweet potato cubes to the pan and gently mix it well with the masala. Add coriander powder, red chilli powder and salt and mix well and keep the flame low and allow the potatoes to blend nicely with the masala for 5 minutes. (Optional – You can also add a teaspoon of garam masala and mix well)
- Remove the sweet potato masala curry from flame. Serve the yummy, hot and spice Sweet Potato Masala Curry with Roti/Chapati or even with Pulao or plain rice
Video
Notes
- We can steam cook in a steamer or we can pressure cook for 1-2 whistles. The potatoes should not be mushy, it should be soft but not mushy
- We can finally add a pinch of garam masala and kasoori methi
Nutritional Info
Nutrition Facts
Sweet Potato Masala Curry
Amount Per Serving (1 Cup)
Calories 183
Calories from Fat 36
% Daily Value*
Fat 4g6%
Carbohydrates 95g32%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.
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Method with Step by Step Pictures:
- Wash and peel the skin of sweet potatoes and chop it into medium cubes. Soak it in water to avoid de-oxidation. Cook these chopped sweet potatoes on stove till they are soft but not mushy. You can also use micro wave oven to cook the potatoes. Once the sweet potatoes are cooked, drain the excess water and keep it ready
- Finely chop the onions and garlic and keep it ready. Slit the green chillies into thin slices. Heat oil in a pan and add mustard seeds. When the mustard seeds starts to sputter, add cumin seeds and split urid dal and saute them till the dals turns golden brown color. Add broken red chillies and fry for 5 seconds
- Then add green chillies, chopped onions and curry leaves to the pan. Add a pinch of salt to cook the onions evenly. Now add turmeric to the onions and saute them till they are transparent
- Add chopped garlic, tomato and keep the flame in medium low and allow the tomato and garlic to cook nicely
- Then we need to add cooked sweet potato cubes to the pan and gently mix it well with the masala. Add red chilli powder, coriander powder and salt and mix well and keep the flame low and allow the potatoes to blend nicely with the masala for 10 minutes. (Optional - You can also add a teaspoon of garam masala and mix well)
- Remove the sweet potato masala curry from flame. Serve the yummy, hot and spice Sweet Potato Masala Curry with Roti/Chapati or even with Pulao or plain rice
