Sweet Potato puri recipe
Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’re high in antioxidants and fiber, which protect our body from free radical damage and helps to improve a healthy gut and brain. Just one sweet potato gives us 400% of the vitamin A we need each day. This helps keep the eyes healthy as well as the immune system, and body’s defense against germs. It’s also good for the reproductive systems and organs like the heart and kidneys.
It has earned the name “superfood” because of the number of nutrients they have.
It can be prepared in both sweet and savory dishes.
Health Benefits of Sweet Potatoes:
Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. They are available in many sizes and colors and are rich in vitamins, minerals, antioxidants, and fiber. Not to mention, they provide a number of health benefits and are easy to add to your diet.
1 – Sweet potatoes can help protect/prevent/manage cancer:
Sweet potatoes contain beta-carotene, a carotenoid, which is essential in protecting men from developing prostate cancer. In addition, extracts from different parts of sweet potatoes have been shown to accelerate the death of breast, gastric, colorectal, and prostate cancers, limiting the growth and spread of these cancers.
2 – Sweet potatoes can help manage stress levels:
Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning. One of the most important benefits of magnesium is that it helps reduce stress and anxiety
3 – Highly Nutritious:
Sweet potatoes are a great source of fiber, vitamins, and minerals. One cup (200 grams) of baked sweet potato provides:
Calories: 180, Carbs: 41.4 grams, Protein: 4 grams, Fat: 0.3 grams, Fiber: 6.6 grams, Vitamin A: 769% of the Daily Value (DV), Vitamin C: 65% of the DV, Manganese: 50% of the DV, Vitamin B6: 29% of the DV, Potassium: 27% of the DV, Pantothenic acid: 18% of the DV, Copper: 16% of the DV, Niacin: 15% of the DV
Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’re high in fiber , which protects the body from free radical damage and promote a healthy gut and brain.
4 – Support Healthy Vision:
Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help
prevent vision loss and improve eye health.
5 – Sweet potatoes can help in regulating blood pressure:
Sweet potatoes contain considerable amounts of both magnesium and potassium, both of which are essential in the fight against hypertension. They also help regulate blood pressure, which reduces the chances of individuals suffering from cardiovascular diseases.
How to Add Them to Your Diet: Sweet potatoes usually taste better in the winter, because then the benefits are even greater. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Preparing sweet potatoes with a little fat such as coconut oil, olive oil, or avocado can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient.
Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source.
Today we are going to prepare a very famous traditional Maharashtrian recipe which is not only crispy and yummy but it is healthy too for all family members. The name of today’s recipes is sweet potato puri (Ratalyachya gharya). So let us learn how to prepare this healthy recipe with step-by-step photos.
Course: – Main Course
Prep Time: – 10 Minutes
Cooking time: – 25 Minutes
Total Time: – 35 Minutes
Servings: – 50 Puris
Ingredients for Sweet Potato puri:
500 gms – Sweet Potatoes
500 gms – Jaggery
300 gms / 2 cups – Wheat flour
150 gms / 1 cup – Maida (all-purpose flour)
100 gms / 1/2 cup – Besan (gram flour)
50 gms / 1/4 cup – Rice flour
2 tablespoons – Semolina (rava)
1 tablespoon – Poppy seeds (khaskhas)
1 tablespoon – Fennel seeds (saunf)
8-12 nos. – Cardamoms
1 tablespoon – Ghee
1 teaspoon – Salt
1/4 teaspoon – Baking soda
1 cup – Water
500 gms / 2 cups – Cooking oil for frying
Note:- With this quantity of ingredients we can prepare around 50 nos. of puries. If you want fewer puries then you can reduce the quantity of each ingredient accordingly.
This snack can be store for 1 week, and my kids love this snack very much so I took more quantity.
Method for preparing Sweet Potato puri with step by step photos:
1 – Thoroughly wash sweet potatoes, peel of their skin, and cut it into pieces, put it into the cooker, add water in cooker until sweet potato pieces submerge completely, boil up to 2-3 cooker whistles.
2 – For preparing jaggery syrup, heat 1/2 cup water in a pot and add jaggery to it. Allow it to cook on low flame until jaggery gets completely dissolved in water.
3 – Turn off the flame and filter jaggery using a strainer or cotton cloth. Then transfer to a bowl. Our both main ingredients are ready now.
4 – Further smash the sweet potato and keep it aside.
5 – Heat fennel seeds (saunf) for a minute and then make a powder of fennel seeds and cardamoms together in a mixer. (If you can’t get fine powder then add a little bit of sugar and again grind it, surely it turns in powder form). In a large mixing plate sieve all the flour together.
6 – Add semolina (rava)
7 – Add cardamom and fennel seeds powder. (sieve it before adding)
8 – Now add jaggery syrup.
9 – Add baking soda and salt to the flour.
10 – And add mashed sweet potatoes.
11 – Mix all ingredients well and start to prepare its dough.
12 – If needed add a little more water to make a soft dough.
13 – At the end add 1 tablespoon ghee. (make it hot before adding)
14 – And knead the dough well and transfer it to a bowl cover with the lid and keep aside for 10 minutes.
15 – After 10 minutes make a dough ball double in size of you taking for making chapatis (around 2-inch size)
16 – Spread little flour on rolling board and on dough ball also.
17 – Start rolling it like chapati. When it becomes a little bit round spread poppy seeds on it and slowly flattened it with your hands as well as with a rolling pin. And make a little bit more thin round of dough balls.
18 – But make it thick as shown in the photo.
19 – Cut in round shape 4 to 5-inch size with the help of cookie cutter or any sharp edge round lid.
20 – Cut as many as possible rounds as shown below photo.
21 – Heat oil in a deep frying pan or kadhai. Before starting frying puries let’s check oil get heated properly or not by putting a small dough ball in it. If it is immediately comes on the surface then it indicates oil is ready for frying. So keep gas on medium flame throughout the frying puries. Now slowly put puri in hot oil.
22 – Fry both the sides of puri properly, Until it turns light golden brown.
23 – Then remove it from the frying pan and put it on a paper napkin for removing excess oil. Following all the steps make all puries in the same manner.
24 – And your yummy delicious and crispy sweet potato puri are ready to eat.
Serve it hot or cold with warm milk, tea, coffee even you can serve it with shrikhand or basundi. Or as it is also very tasty…
Method for preparing Maharashtrian Ratalyachya gharya (रताळ्याच्या घाऱ्या):
In Maharashtra, this sweet potato puri recipe is known as Ratalyachya gharya and it is made in the same manner as we made it but only one little change in its looks. Let’s start. When you make circles with the help of cookies cuter. Make a hole at the center of each circle. It is the traditional method of making sweet potato puri or Ratalyachya gharya.
It is assumed that if make a hole at the center of the puri then puri get fry inside out. So no moisture remains in puri and its lifetime increases by 2-3 days more. Then fry it as per the above steps no. 22.
And your Ratalyachya gharya is ready.
For kids, you can make this sweet potato puri in a kid’s favorite shape as your kid will love it.
Trust me it is a very healthy snack than any snacks for kids.
When you make all puries spread it on a large plate and when it gets completely cool only then transfer it to an airtight container.
These sweet potato puries will last for 1 week but without checking don’t give them to kids after 2-3 days.
Sweet potato poori recipe
Ingredients
- 500 grams Sweet potatoes
- 500 grams Jaggery
- 300 grams Wheat flour 2 cups
- 150 grams Maida (all purpose flour) 1 cup
- 100 grams Besan ½ cup
- 50 grams Rice flour ¼ cup
- 2 tablespoon Semolina (rava)
- 1 tablespoon Fennel seeds (saunf)
- 8-12 nos. Cardamoms
- 1 tablespoon Ghee
- 500 grams Cooking oil 2 cups
- 1 teaspoon Salt
- ¼ teaspoon Baking soda
Instructions
- Thoroughly wash sweet potatoes, peel of their skin and cut it in pieces, put it into cooker, add water in a cooker until sweet potato pieces submerge completely, boil up to 2-3 cooker whistles.
- For preparing jaggery syrup, heat 1/2 cup water in a pot and add jaggery to it. Allow it to cook on low flame until jaggery gets completely dissolved in water. Turn off the flame and strain it using a strainer and transfer to a bowl. Our both main ingredients are ready now.
- Further, mash the sweet potato and keep it aside.
- Heat fennel seeds (saunf) for a minute and then make a powder of fennel seeds and cardamoms together in a mixer. (If you can't get fine powder then add a little bit of sugar and again grind it, surely it turns in powder form). In a large mixing plate sieve all the flour together.
- Add semolina (rava), add cardamom and fennel seeds powder. (sieve it before adding), Now add jaggery syrup. Add baking soda, and salt to the flour, then add mashed sweet potatoes. Mix all ingredients well, and start to prepare its dough. If needed add a little more water to make a soft dough.
- At the end add 1 tablespoon ghee. (make it hot before adding), And knead the dough well and transfer it to a bowl cover with the lid and keep aside for 10 minutes.
- After 10 minutes make a dough ball double in the size of you taking for making chapatis (around 2-inch size). Spread a little flour on the rolling board and the dough ball also. Start rolling it like chapati. When it becomes a little bit round, spread poppy seeds over it and slowly flattened it with your hands as well as with a rolling pin. And make a little bit more thin round of dough balls. But make it thick as shown in the photo.
- Cut in round shape 4 to 5 inch size with the help of cookie cutter or any sharp edge round lid.
- Cut as many as possible rounds as shown in photo.
- Heat oil in a deep frying pan or kadhai. Before starting frying puries let's check oil get heated properly or not by putting a small dough ball in it. If it immediately comes on the surface then it indicates oil is ready for frying. So keep gas on medium flame throughout the frying puries. Now slowly put puri in hot oil. Fry both the sides of puri properly, Until it turns light golden brown.
- Then remove it from the frying pan and put it on a paper napkin for releasing excess oil. Follow the above steps and prepare all puries in the same manner.
- And your yummy delicious and crispy sweet potato puris are ready to eat.Serve it hot or cold with warm milk, tea, coffee even you can serve it with shrikhand or basundi. Or as it is also very tasty...
- Method for preparing Maharashtrian Ratalyachya gharya (रताळ्याच्या घाऱ्या):
- In Maharashtra, this sweet potato puri recipe is known as Ratalyachya gharya and it is made in the same manner as we made but only one little change in its looks. Let's start. When you make circles with the help of cookies cuter. Make a hole at the center of each circle. It is a traditional method of making sweet potato puri or Ratalyachya gharya.
- It is assumed that if make a hole at the center of puri then puri get fry inside out. So no moisture remains in puri and its lifetime increases by 2-3 days more. Then fry it.
- And your Ratalyachya gharya is ready.For kids, you can make these sweet potato puris in a kid's favorite shape as your kid will love it.Trust me it is a very healthy snack than any snacks for a kid's.
- When you make all puries spread it on a large plate and when it gets completely cool only then transfer them to airtight container.These sweet potato puries will last for 1 week, but without checking don't give it to kids after 2-3 days.
Notes
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