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Five delicious sweet potato dishes

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, ginger and orange soup with sweet potato chipsSweet potato coconut currySweet potato and avocado saladRoasted sweet potato with lime coriander dressingSweet potato galettes

SWEET POTATO CURRY

Serves 4-6

30ml oil

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

3ml paprika

5ml salt

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

Makes 10-12

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.

Serve warm.

SWEET POTATO, GINGER AND ORANGE SOUP

Serves 6-8

500ml milk

2 bay leaves

30g butter

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

sea salt

Dressing

45ml lime juice

30-40ml honey

1 small red onion, finely chopped

1 red chilli, deseeded and sliced finely

2ml salt

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.

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