Before You Start
Medium
The 2-3 small green chillies provide the heat; use only 1 chilli for a milder version or omit them entirely to remove the heat.
Make it with no chilli
Simply omit the green chillies from the first step; the dish will remain perfectly balanced and aromatic from the cumin and curry leaves.
24 mins in total
24 mins hands-on (chopping and cooking).
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
Main Ingredients
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- 1 tsp fine sea salt instead of 1 tsp rock salt. Provides the same seasoning effect, though rock salt is traditional for fasting or specific dietary preferences.
Make It a Meal
Serve as a light breakfast or afternoon snack, perhaps with a side of plain yogurt to add a cooling contrast.
Serve this dish warm in a small bowl as a comforting breakfast or a light snack.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Prepare the Base
Heat 2 tbsp ghee in a heavy-bottomed pan on medium heat. Add 1 tsp cumin and let them splutter, then add 5 g curry leaves and 2-3 chopped green chillies.
Done when: The cumin seeds should pop and splutter in the hot ghee, and the curry leaves should become crisp; if the spices burn and turn black, the base will taste bitter.
5 mins hands-on
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Sauté Sweet Potato
Add the grated sweet potato to the pan. Cook for about 8-10 minutes on medium heat, stirring occasionally, until the sweet potato is tender and lightly golden.
Done when: The sweet potato is tender when pressed with a spoon and has turned a light golden colour; do not overcook it into a mash, as the strands should remain distinct.
12 mins hands-on
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Add Seasoning
Stir in 1 tsp rock salt and ¼ cup crushed peanuts. Cook on medium heat for 2 minutes, stirring constantly until the peanuts are lightly toasted and the salt is evenly distributed throughout.
Done when: The crushed peanuts should smell toasted and nutty, and the salt should be fully incorporated; ensure you stir constantly to prevent the peanuts from catching on the bottom of the pan.
5 mins hands-on
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Garnish and Serve
Turn off the heat completely. Fold in ¼ cup grated coconut and 2 tbsp chopped coriander leaves, tossing gently for 30 seconds until the coconut is warmed through and fragrant, then serve immediately.
Done when: The coconut should smell sweet and fragrant from the residual heat of the pan; do not overcook the coconut, as it can lose its fresh texture.
2 mins hands-on
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
Sweet potatoes are a nutrient-dense food that contains bioactive compounds, including carotenoids and minerals1. Orange-fleshed varieties are specifically noted as a superior source of beta-carotene, which is a precursor to vitamin A1. Integrating such vegetables into your daily meals can contribute to a balanced diet1.
This recipe uses ghee, which is a source of fat-soluble vitamins like A, D, and E2. Research indicates that ghee is composed of a variety of fatty acids, including short, medium, and long-chain fatty acids2. The addition of cooking oils or fats like ghee to vegetables has been shown to potentially lower the glycemic index of the meal3.
Peanuts provide a source of plant-based protein and fat, contributing to the overall satiety of the dish4. Including a variety of vegetables and legumes in your diet supports healthy eating patterns5. Please consult with your doctor or a registered dietitian if you have specific health conditions or dietary requirements to ensure your meal plan meets your individual needs.
Sources
5
- A comprehensive review of sweet potato (Ipomoea batatas [L.] Lam): Revisiting the associated health benefitsFAO
- Health benefits of ghee: Review of Ayurveda and modern ...US National Institutes of Health, 2024
- Interactive Effect of Retrogradation and Addition of Pulses, Cooking Oil on Predicted Glycemic Index and Resistant Starch of Potatoexa.ai, 2022
- exa.aiexa.ai, 2023
- Glycemic and Insulinemic Responses of Vegetables and Beans Powders Supplemented Chapattis in Healthy Humans: A Randomized, Crossover Trialexa.ai, 2019
