Sweet potatoes are a versatile and nutritious ingredient that can transform any meal into a flavorful experience. When my mother-in-law shared her unique method of cooking sweet potatoes, it revolutionized my approach to this humble root vegetable. Her recipe is simple, yet it packs a punch in terms of taste and health benefits. Let’s dive into this incredible sweet potato recipe that is sure to become a staple in your kitchen.
Ingredients
Before we start, let’s gather all the ingredients needed for this delightful dish:
Main Ingredients:
- 2 medium sweet potatoes (9 oz | 250g)
- 16 oz | 500g | 3 cups frozen peas
- 1 oz | 30g dairy-free butter (can substitute with olive oil)
- 5 oz | 150g | 1 cup leek or onion
- 1 garlic clove
- 5 oz | 130g | 2 cups kale
- 8 oz | 250ml | 1 cup vegetable stock or water
Seasoning:
- 1 tsp mixed dried herbs
- Salt and black pepper to taste
- 1 bay leaf
Optional Cooking Tips:
- Feel free to add your favorite herbs and spices to enhance the flavor according to your preference.
Step-by-Step Instructions
1. Preparing the Sweet Potatoes
- Peel and Cut: Begin by peeling and cutting 2 medium-sized sweet potatoes (9 oz | 250g) into evenly sized slices. This ensures they cook evenly.
- Boil: Place the sweet potato slices into a pot and add enough water to cover them. Add a pinch of salt.
- Simmer: Bring the water to a boil and then reduce the heat to a simmer. Cook until the sweet potatoes are tender, which should take about 15-20 minutes.
2. Cooking the Vegetables
- Melt the Butter: In a large pan, melt 1 oz (30g) of dairy-free butter over medium heat. You can substitute the butter with olive oil if you prefer.
- Sauté Leeks/Onions: Slice 5 oz (150g) of leek or onion and add it to the pan. Sauté until they become soft and translucent.
- Add Garlic: Finely mince 1 garlic clove and add it to the pan. Cook for about 1 minute, or until fragrant.
3. Adding Kale and Peas
- Season: Add 1 tsp of mixed dried herbs and a pinch of salt to the pan.
- Add Kale: Chop 5 oz (130g) of kale and add it to the pan. Cook for a few minutes until the kale begins to wilt.
- Add Peas: Stir in 16 oz (500g) of frozen peas. Continue to cook until the peas are heated through.
4. Creating the Sauce
- Add Liquid: Pour in 8 oz (250ml) of vegetable stock or water. Add 1 bay leaf for additional flavor.
- Simmer: Cook over medium heat for about 5 minutes, allowing the flavors to meld together.
- Remove Bay Leaf: Before serving, make sure to remove the bay leaf.
5. Final Touches
- Season Sweet Potatoes: Once the sweet potatoes are cooked, drain them and season with black pepper and dried herbs.
- Mash: Use a potato masher or fork to mash the sweet potatoes until smooth. For a creamier texture, you can add a bit of the reserved cooking liquid or more dairy-free butter.
- Finish the Sauce: Let the remaining liquid in the pan evaporate for about 3 minutes. This will concentrate the flavors and create a delicious sauce.
6. Serving
- Plate Up: Serve the mashed sweet potatoes alongside the sautéed vegetables. Drizzle the concentrated sauce over the dish for an extra burst of flavor.
- Garnish: Garnish with fresh herbs or a sprinkle of black pepper.
Nutritional Information
Here’s a quick look at the nutritional benefits of this sweet potato recipe:
- Calories: Approximately 220 per serving
- Carbohydrates: 38g
- Protein: 6g
- Fat: 6g
- Fiber: 8g
- Vitamin A: 370% of the Daily Value (DV)
- Vitamin C: 70% of the DV
- Calcium: 10% of the DV
- Iron: 15% of the DV
This incredible sweet potato recipe is not only delicious but also packed with essential nutrients. It’s a perfect dish for those looking to enjoy a healthy and satisfying meal.
Conclusion
Incorporating sweet potatoes into your diet has never been easier or more delicious. This recipe, passed down from my mother-in-law, is a testament to the versatility and flavor of sweet potatoes. Whether you’re looking for a nutritious side dish or a hearty main course, this sweet potato recipe is sure to impress. Give it a try and experience the incredible taste and health benefits for yourself.
