A variety of vegetables cooked in tamarind gravy sauce is staple food in South India. It is known as pulusu. Usually accompanied by rice. Fish cooked in tamarind gravy is a feast for the family. It is made on special occasions. Try eating with black rice. Excellent way to add black-rice to your diet.

Sweet potatoes don’t need to be refrigerated. You can store them for more than a month. They are more nutritious if cooked with the skin on.

Sweet potato are orange-fleshed potatoes. The sweet potato has a lower glycemic index than the potato. They are known to be a great source of beta-carotene, calcium, potassium, vitamin A,  vitamin C, and are full of manganese, calcium, potassium, iron, vitamin B6 and fiber. Sweet potatoes have amazing ability to help regulate blood sugar, type 2 diabetes. Research has verified that sweet potato extract can increase blood levels of adiponectin, a protein hormone produced by your fat cells, to regulate the way your body metabolize insulin, and even lower insulin levels when needed. This makes sweet potato a very diabetic friendly dish.

There are two varieties of sweet potatoes; the pale yellow with a dry flesh and the dark orange with a moist flesh. The dark orange variety is plumper in shape and somewhat sweeter than the yellow variety.

Though not as popular as brown rice or wild rice, black rice, known as forbidden rice, purple rice and black rice. It is called forbidden rice because only the emperor and members of the royal family were permitted to eat it. It is an ancient grain that has impressive health benefits than most other closely related rice varieties. In ancient China, black rice so superior and rare, it was reserved exclusively for the kings and royalty. Today this type of rice is picking up in popularity and popping up in more health food stores across the US, Australia, and Europe, as people discover the numerous health benefits that whole grain black rice has to offer.

Black rice is richest in powerful disease-fighting antioxidants, but it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain. The dark purplish color found in the bran is actually formed by the minerals in the soil.

Sweet potato in raw mango gravy

 

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Prep time

45 mins

Cook time

20 mins

Total time

1 hour 5 mins

 

Author: Ujwala Chintala

Recipe type: Main Course

Cuisine: Indian

Serves: 5

Ingredients

• 4 sweet potato
• 1 onion
• 5-10 green chillies depending on your spice level
• 1 - raw green mango.
• ½ tsp - cumin
• ½ tsp - mustard seeds
• 5 sprigs - cilantro
• 5 sprigs - curry leaves
• Salt
• ½ tsp - fresh ground coriander powder
• 2 tbsp - oil

Instructions

1. Cook mango along with curry leaves in pressure cooker for 2 whistles. If you don't have pressure cooker, add water to a pot, place mango in water. Cook for 30-45 minutes till soft. Let it cool. When it is time to grind, it is unto you if you want to keep skin. I kept skin to preserve fiber and other nutrients.
2. Add oil to a pot. Heat to medium.
3. Cut sweet potato into slices. Cooking with skin preserves its nutrition. I don't take skin off.
4. Add mustard seeds to oil. Wait till they splutter. Add cumin. Fry for 30 seconds.
5. Add sweet potato slices. Stir occasionally.
6. Meanwhile blend raw mango, curry leaves, onion and green chillies to paste.
7. When sweet potato is cooked enough to soft, add ground raw mango gravy.
8. Add salt, coriander powder. Cook for 10 minutes.
9. Garnish with cilantro.
10. Serve with rice. Try black rice. It goes well with it.

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