Sweet potatoes provide a lot of nutrition as well as satisfying starch. These versatile tubers are actually more closely related to carrots than white potatoes! Combined with healthy spices, coconut sweet potato curry is both good-tasting and good for you. Here is a recipe for one of my favorite dishes, this one with apples and raisins for a little extra sweetness.
- 2 Tablespoons oil (I used olive oil, but canola oil or butter can also be used)
- 1 teaspoon cumin seeds
- 1 teaspoon whole cloves
- 2 yellow onions, chopped
- 3 tablespoons minced, fresh ginger
- 3 cloves garlic, crushed and minced
- black pepper
- 3 large or 4 medium sweet potatoes, peeled and chopped
- 1 can coconut milk
- 1 teaspoon honey (optional)
- 2/3 cup raisins
- 1 apple, chopped into 1/2″ pieces
- 1.5 Tablespoons Muchi curry
- 1 Tablespoon garam masala
- 1 teaspoon allspice
- 1 Tablespoon coriander
- 1/2 lime
- cilantro, for garnish (optional, or substitute parsley)
- yogurt (optional)
Heat two tablespoons of oil in a stainless steel pan. Add chopped onions, cumin seeds, and cloves and saute for 5 minutes. Add some salt and pepper along with the ginger and garlic. Saute for another 5 minutes. Add sweet potatoes and saute for a few more minutes, stirring frequently. Add coconut milk along with raisins, apple, honey and spices. Add water to the pot until the liquid is just covering the sweet potatoes. Cook for approximately 20 minutes, until the sweet potatoes are tender and the sauce has thickened. Season with salt to taste. Turn off heat and add juice from 1/2 a lime (or lemon). Garnish with fresh cilantro and a dollop of yogurt. Serve over rice or a favorite grain or with naan bread.
I love cooking Indian food! Many dishes require a lot of spices, but two of my go-to ingredients are Muchi curry and Garam masala. Muchi curry is a combination of turmeric, cumin, ginger, coriander, fenugreek, cloves, garlic, celery seed and cayenne pepper. Garam masala is a combination of cumin coriander, cinnamon, cardamom, cloves, and nutmeg. Both spice mixtures provide a satisfying depth of flavors, that can be used in both savory and sweet dishes. You can find these spice mixtures at local spice shops or grocery stores that carry bulk spices or Indian spices.
Besides being extremely delicious and stimulating to your taste buds, curry is also very healthy! All of the major curry spices- turmeric, cumin, coriander, ginger, cinnamon, cardamom, black pepper, and nutmeg are anti-inflammatory. They also increase circulation and stimulate digestion. The coconut milk also has health benefits with natural saturated fats, which are essential nutrients for the body and healthier than animal based saturated fats. They also have a range of minerals including phosphorus, magnesium, copper, selenium, and zinc.