Sweet potatoes pack a nutritional punch. Pick up a packet from the supermarket and try one of these tasty recipes, suggests Angela Day.
Here’s a menu using this vibrant root vegetable, which is rich in dietary fibre, complex carbohydrates, beta carotene and vitamins C and B6:
SWEET POTATO CURRY
1 onion, finely diced
2 garlic cloves, crushed
2cm pieces of ginger, grated
5ml coriander seeds
5ml ground cumin
3ml ground cardamom
5ml garam masala
400g tin of chopped tomatoes
1 green chilli, seeded and finely chopped
500g white sweet potato, peeled and cubed
500g orange sweet potato, peeled and cubed
400g tin of coconut milk
125ml chopped coriander
400g tin of chickpeas
80ml Greek yoghurt
Heat the oil in a large saucepan. Add the onion, garlic and ginger and sauté until soft and fragrant.
Add the spices and salt and fry for a few minutes, until aromatic. Add the chopped tomatoes and fry for 5 minutes before adding the chilli and sweet potatoes. Stir well.
Add the coconut milk, half the coriander and the chickpeas. Simmer for 30-40 minutes, stirring occasionally, until sweet potatoes are tender.
Add the yoghurt and stir to combine. Check for seasoning.
Stir in the remaining coriander just before serving.
SWEET POTATO GALETTES
1 roll of ready-made puff pastry
125ml sour cream
1 orange sweet potato, peeled and thinly sliced
1 white sweet potato, peeled and thinly sliced
salt and pepper
30ml pumpkin seeds
1 disc of feta, crumbled
30ml olive oil
1 clove of garlic, crushed
30ml chopped parsley
Preheat oven to 200°C.
Line a baking tray.
Divide the pastry in half lengthwise and cut into 6cm strips to form small rectangles.
Score a 5mm border around the inside and prick the middle with a fork. Place the pastry rectangles on the prepared baking tray.
Using an icing spatula, spread a thin layer of sour cream on the inside of the border.
On top, arrange the potato slices, slightly overlapping them, keeping the border clear. Season with salt and pepper.
Sprinkle with pumpkin seeds and crumble over the feta. Bake for 15-20 minutes.
While the galettes are cooking, stir together the oil, garlic and parsley.
As soon as the pastries come out the oven, brush them with this mixture.
SWEET POTATO, GINGER AND ORANGE SOUP
2 bay leaves
3cm piece of ginger, finely grated
500g white sweet potatoes, peeled and cubed
500g orange sweet potatoes, peeled and cubed
1 red onion, finely diced
1 big leek, finely sliced
750ml vegetable stock
2ml chilli flakes
60ml chopped fresh coriander
3ml freshly ground nutmeg
125ml orange juice
In a pan over medium heat, combine milk and bay leaves and simmer for 5 minutes. Set aside and allow to infuse.
Melt the butter in a large pot and fry the ginger, sweet potatoes, onion and leek for about 5 minutes.
Add the stock, chilli flakes, the coriander and the infused milk.
Cover and simmer for 20-25 minutes, until the sweet potatoes are tender.
Discard the bay leaves.
Blend the soup with a stick blender until smooth.
Add the nutmeg, salt, pepper and orange juice. Heat for 5 minutes and serve with sweet potato chips, if desired.
ROASTED SWEET POTATO WEDGESWITH LIME CORIANDER DRESSING
4 medium white sweet potatoes, washed and cut into wedges
4 medium orange sweet potatoes, washed and cut into wedges
45ml lime juice
1 small red onion, finely chopped
1 red chilli, deseeded and sliced finely
pinch of white pepper
Place the sweet potatoes on an oven tray. Drizzle with oil and sprinkle with salt.
Roast in a preheated oven at 180°C for 20 minutes, turning halfway, until sweet potatoes are crisp and cooked.
Place on a serving dish and drizzle over the dressing.
DRESSING: In a small bowl, whisk together all the ingredients until well blended.
AVOCADO AND SWEET POTATO SALAD
4 medium white sweet potatoes, peeled and cubed
4 medium orange sweet potatoes, peeled and cubed
2 stalks of celery, chopped
6 spring onions, chopped
60ml chopped parsley
1 avocado, peeled and sliced
80ml olive oil
30ml apple cider vinegar
250ml Greek yoghurt
30ml golden syrup
10ml Dijon mustard
Place the sweet potatoes in a pot of boiling, salted water and boil until tender, about 10-15 minutes. Remove and drain.
Place in a bowl together with the celery, spring onions and parsley. Pour over the dressing and mix well to combine.
Add the avocado and stir gently.
DRESSING: Whisk together the olive oil, vinegar and yoghurt until combined.
Add the rest of the ingredients and mix.