SWEET POTATO DELICACIES

Potato is one such inviting word upon hearing which most of us feel tempted to grab onto, but not to forget the carb in it as well. The need of the hour today is to somewhere modify a little and to twist and turn slightly towards a better outcome on our plates and also to tickle the palate with something interesting and worthy.

To me, it has always been one of the top-most preferred ingredients in my kitchen, which has not only assisted in many ways from basic recipes, to fillers in some dishes, to add texture and volume, to help thicken up gravies, etc, as well.

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From a very young age we all have indulged in this simple and satisfying commodity from enjoying our all-time favourite French Fries, Finger Chips to our Desi hit Vada Pao, to the breakfast special hot and appetizing Aloo Parathas with a bowl of Curd and Papad.

I know while reading this most of us are getting those cravings of going for a quick potato bite and relish ourselves with something delectable and enjoy a quick filler in between those meals. But guess what, today we have an even more interesting ingredient to speak about and that’s Sweet Potato- also called Shakarkhandi in India.

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We do agree that not many of us have really tried too many varieties with sweet potatoes so far, while some of us have easily adapted to it but most of us need a little practical ideas and easy tips at times to make that shift from the regular to the not so regular cooking styles in our kitchens, hence this write up for all you foodies, to create that bit of open minded approach and shift from potato to sweet potato once in a while for a change and loads of healthy offerings too.

Wishing all our readers a Very Happy New Year 2026.

Top 10 Health Benefits of Sweet Potato:

1. Sweet Potatoes help prevent Vitamin-A deficiency.

2. They have been considered fairly good to be eaten in moderation while managing diabetes.

3. Good for Managing stress, helps improve the shine and gloss on hair and our skin as well.

4. A great ingredient to be eaten for good eye care and vision, it is also one of the popular memory enhancing foods.

5. sweet potatoes have a good offering in terms of Vitamin Besides it also gives us considerable amounts of iron and potassium.

6. It has also been believed that sweet potato consumption helps minimise sugar absorption.

7. A few studies also suggest that sweet potatoes help in issues related to arthritis too.

8. They are considered to be healthier alternatives to the regular potatoes in many ways.

9. They offer much lesser calories as compared to having our regular potatoes, they are also considered anti-bacterial, anti –inflammatory.

10. Sweet potatoes are packed with anti-oxidants, vitamins, essential minerals.

10 Ways on how to adapt to Sweet Potatoes in

Cooking & Baking:

1. Sweet potatoes are a staple food of many parts of the world and they are slightly naturally sweet, starchy and a perfect treat to have in our recipes. Try adding them into your regular Tikkis, Cutlets, Koftas and Quick Bite Recipes from a Sesame Toast to the Hara Bhara Kababs and the like.

2. I enjoyed using sweet potatoes in soups with mix vegetable options with carrots, celery, beans, peas, capsicums and even spinach. It kind of blends itself so well into soups and with its natural starch content it also offered a decent texture and mouthfeel to the soup variants. Try a sweet potato and pea soup, carrot – mint and sweet potato soup – serve it chilled like shots, Bottlegourd and sweet potato creamy textured soup a great one for a warm summer afternoon!

3. Indian gravies and curries too accept the indigenous composition of sweet potatoes and they naturally add a creamy texture to many variations by which the content of cashew paste, fresh cream, charmagaz also can be reduced considerably along with calories as well.

4. Sweet Potato Fries, can do it baked as well, a light dusting of sea salt, some fresh herbs, a drizzle of coconut oil or even olive oil works fine, add a little roasted crushed cumin powder for an added taste, not to forget a splash of lime juice and coriander leaves to garnish. They are also considered to be a great choice for fasting foods in the Indian sub-continent since they help us manage the hunger pangs.

5. Sweet Potato Frankie, a popular fast food concept can be re-devised into a health wrap and roll concept. Use chapattis made with a combination of flours like soy with whole-wheat, millets and oat meal with multi-grain flour with a touch of kasuri methi in the dough, roll them cook them both sides, apply a little sauce or spread of your choice I liked peanut butter here with some shredded cabbage, a nice patty of boiled mashed mildly spiced sweet potato with carrots and peas, shredded onions, chaat masala and wrap-ready to go!

6. Talking about continental variations, a sweet potato mash with crushed pepper, dash of mixed herbs, a little milk to add to the texture is just great to go with a main course. A nice stir fry recipe with sweet potato fingers along with carrot sticks, snow peas, red and yellow capsicums with a little stir fry sauce is a good choice to offer for a side dish. Asian style stir fried sweet potatoes with star anise and soy sauce goes well too as a Chinese side dish, crispy wafers/chips made from sweet potato help garnish salads and dips as well. Try using it as a base as well to replace bread for a pizza concept or mini canapes. Sweet potato starch is also available easily to use for binding in our recipes, replace Maida, cornflour and bread.

7. Baked Sweet Potato Cups, stuffed with some cooked soy keema, the pulp itself along with some roasted crushed peanuts, some white sauce and parsley, a pinch of all spice powder, top it with a little cheese, quickly brown it, serve hot with garlic bread.

8. Try doing a Casserole concept with Sweet Potatoes, Chicken or Meat of your choice, or just some fresh garden veggies like zucchini, broccoli, baby carrots, red capsicums, mushrooms etc and cook them in a mild gravy or tomato sauce and serve it with brown rice.

9. Sweet Potato Samosas, Baked Kachories, Parathas, Kulchas, fillings for Sandwiches and Dosas, Dips and Spreads for Sandwiches works wonders. Try a sandwich spread with boiled mashed sweet potato with a little salt, pepper chopped parsley, peanut butter and little tomato ketchup, mix well apply on bread and place your fillings and relish!

1O. Baked Sweet Potato Pies, Fillings for Veg Puffs, add them boiled and mashed into a Bread dough as well with a little Pumpkin seeds or Sunflower seeds, add them to a Brownie mix as well to add to the goey texture upon baking. A vegan sweet potato pie or pudding also is a good option. For some Indian twist I used sweet potatoes in a Halwa, Sheera, Shahi Tukda, double ka meetha, barfi, and in stuffed Sweet Potato Gulab Jamuns as well with Chocolate Gulkhand Rabdi.

Here are a few recipes with sweet potato for all our readers to try out:

Recipe-1] SHAKARKHANDI KA DESI SALAD

Ingredients

Method

For the Body of the Salad: Sweet potato / Shakarkhandi- 300 gms, peeled, cut into cubes & boiled until just cooked or can even be baked or roasted Boiled sweet corn- 1/2 cup Capsicum-1/2 no, green cut into small cubes Tomatoes-1 small, cut into cubes Cucumber-1/2 no. peeled and cut into cubes Onions/shallots-  2 to 3 tbsp., cut into small cubes Green chilies- 1-2 nos. chopped Coriander leaves- 2-3 tbsp. chopped Mint leaves- 8 to 10 no. for garnish Roasted crushed peanuts- 2 to 3 tbsp. For the Dressing of the Desi Salad: Olive oil- 2 -3 tbsp. Mustard paste-1 tsp Chat masala-1/2 tsp & salt to taste Roasted crushed cumin powder- ½ tsp Mayonnaise or hung curd-1/2 cup Tomato ketchup-2 tsp Chilli sauce-1 tsp For the Base of the Salad: Assorted lettuce/salad leaves/purple cabbage- 1 cup

1. Prepare all the ingredients for the salad. 2. In a mixing bowl, combine the ingredients for the dressing and stir well. 3. Add in the ingredients for the body of the salad, from boiled sweet potato cubes to everything else, and give it a quick toss. 4. Arrange the base of the salad on a plate and top with the fresh salad, sprinkle the peanuts, fresh herbs, coriander, mint, etc., and serve it immediately.

Recipe-2] PAN BAKED SPICED SOY & SWEET POTATOES

Ingredients

Method

Sweet potatoes- 350gms.peeled, cut into small cubes Soy keema/granules- 100 gms Soaked in warm water for 10 mins Oil- 2 tsp Butter-1 tsp Garlic- 1tsp.chopped Onions- 1 small. Chopped Tomato puree- ½ cup Peanut butter- 2 tbsp Warm water- 1 cup for cooking Salt to taste Black pepper powder-1/4 tsp Garam masala powder- ½ tsp Chili flakes and mixed herbs to taste Grated paneer/ crumbled tofu- ½ cup Cheese- ¼ cup grated Chopped parsley/cilantro- 2 tsp

1. Prepare all the ingredients for the recipe. 2. Heat oil and butter in a pan, add in the garlic, onions and saute for 15 seconds. 3. Add in the soy and sweet potatoes and saute, add all spices, tomato puree, a little water, along with peanut butter and allow the mixture to cook on a low flame for 8 to 10 mins. 4. Add paneer/tofu and mix lightly, top with a little grated cheese and place the pan in a pre-heated oven at 150 degrees Celsius for 8 to 10 mins, serve hot with herbed garlic toasties.

Recipe-3] TADKEWALA SWEET POTATO MASH

Ingredients

Method

Sweet potatoes- 400 gms, boiled, peeled and mashed Oil-1 tsp Ghee-1 tsp Butter-1 tsp Garlic- 1 tsp chopped Onion- ½ chopped Salt and pepper to taste Mixed herbs- ½ tsp Chilli flakes- ½ tsp Parsley- 2 tsp chopped Dates- 2 -3 tsp chopped Chaat masala-1/2 tsp Lime juice- 2-3 tsp Aamchur powder-1/2 tsp Cheese spread- 2-3 tsp

1. Prepare all the ingredients for the desi tadke wala sweet potato mash recipe. 2. During winters, we usually roast the sweet potatoes as well on charcoal and enjoy their rustic flavour, which is an option as well; we can boil them too. 3. In a mixing bowl, place the mashed sweet potato, add salt and pepper to taste, add melted butter to it and blend it. Heat oil and ghee a little in a pan add in the garlic, onions, saute for a few seconds, turn off the flame and add in the spices to taste and mix well. 4. This sweet potato mash can be enjoyed with lavash, crispy toasted bread, soup sticks, herbed garlic bread, etc., as a snacky bite/ evening hunger munchies or can also go along with main courses/ roasts/ grills, etc. as well. The ghee is used here for the desi touch or else we could simply use olive oil/ butter as well.

Recipe-4] HARA BHARA SWEET POTATO CUPS

Ingredients

Method

Sweet potatoes- 500- 700 gms, slightly elongated/oval Par-boil the sweet potatoes, and scoop out the pulp. For the stuffing: Oil-2 tsp Butter-2 tsp Garlic- 1 tsp chopped Onion-1 small chopped Spinach leaves- 2 cups roughly cut, blanched Cottage cheese-1/2 cup grated Salt and pepper to taste Mixed herbs-1/2 tsp Chilli flakes-1/2 tsp Grated cheese-2-3 tsp Lime juice- 2-3 tsp Garam masala powder-1/4 tsp Flax seeds/ sunflower seeds- 2-3 tsp

1. Prepare the sweet potatoes, scoop out the pulp which is more than half done, mash it all up with a fork and keep aside. Reserve the cups for presentation. 2. Heat oil and butter in a pan, saute the garlic and onions for a few seconds, add in the spinach, salt, pepper, herbs, chilli flakes and the mashed-up sweet potato pulp, cook it for 3-4 mins on a low flame. 3. Now add in the crumbled paneer and continue cooking for 3-4 mins. Turn off the flame, add in the lime juice, garam masala powder, assorted seeds as per choice and mix well. Stuff the prepared filling back into the sweet potato cups, add a little cheese on top and place in a pre-heated oven at 160 deg celsius for 12- 15 mins. 4. Remove and serve hot as a side dish, a mini meal to go along with a bowl of soup, bread, etc. This recipe can also include leftover ingredients/ recipes as well. A little white sauce can also take it to the next level.

Recipe- 5] KABULI CHANA AND SWEET POTATO CURRY

Ingredients

Method

Sweet potato- 400gms, cubes, parboiled Chickpeas- 1 cup, boiled Oil-1 tsp Butter-1 tsp Bay leaf-1 no Peppercorns- 3-4 no Cloves- 2-3 no Onions-1 small, chopped Ginger-garlic paste- 1 tsp Water-1 cup Salt to taste Turmeric powder-1/2 tsp Red chilli powder-1/2 tsp Coriander powder- 1 tsp Cumin powder-1/4 tsp Tomato puree-2-3 tsp Kasuri methi- 1 tsp Curd- 2-3 tsp Coconut milk-1 cup Cashew paste-2-3 tsp Coriander leaves- 2 tbsp. chopped

1. Prepare all the ingredients for the sweet potato and chickpea curry. The same recipe can be made in non-veg as well, with a combination of chicken cubes/ lamb cubes with sweet potato and coconut milk in a curry form. 2. To start with the recipe, heat oil and butter in a pan, add in the whole spices, including Bay leaf, peppercorns, cloves for a few seconds, followed by the onions, lightly brown them, add in the ginger-garlic paste, cook for 2-3 mins, add in a little water as needed. 3. Add in the tomato puree, salt, all powdered spices, kasuri methi and a little water. Cook for 2-3 mins. Add in the sweet potato cubes and boiled chana and simmer for 8-10 mins. 4. Add in the cashew paste and curd and mix well, add coconut milk and simmer for 4-5 mins. Add coriander leaves and mix, serve hot. This recipe goes well with steamed white rice, jasmine rice, etc.

Recipe- 6] MASALEDAAR SHAKARKHANDI KE PARATHE

Ingredients

Method

For the paratha dough: Atta- 1 cup Maida-1/2 cup Oil/ghee- 2 tsp Salt -1/4 tsp Water as needed For the stuffing of the paratha: Sweet potato- 300 gms, boiled, peeled and mashed Salt to taste Coriander leaves- 2 tbsp. chopped Aamchur powder-1/2 tsp Green chillies- 2 tsp chopped Ginger- 1 tsp chopped Mint leaves- 2 tbsp. chopped Chaat masala-1/2 tsp Garam masala powder-1/4 tsp Dried pomegranate seeds- 1 tsp Boiled mashed green peas- ½ cup To serve with: Curd/ papad/ pickle/ raita.

1. Prepare all the ingredients for the paratha dough and the stuffing, and keep them ready. 2. The dough needs to be worked on first since it needs resting to roll it out easily, and it gets better to work with in terms of stretch ability. 3. In a mixing bowl, combine the ingredients with the boiled mashed sweet potato and prepare the chatpata stuffing for the parathas. 4. Divide the dough into 6-8 portions and stuff them one by one, roll out to ½ inch thickness and using a tava, oil/ butter/ ghee, cook the parathas on both sides to a nice golden brown colour. Serve hot with accompaniments.

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