Sunday, 14 October 2018

Ratalyacha Kees / Sweet Potato Stir Fry Recipe


Ratalyacha Kees , a delicious fasting food is a traditional dish from Maharashtrian Cuisine. Ratali in Marathi translates to sweet potatoes and kees means , grated. So basically this is a simple stir fry dish made from grated sweet potatoes. Sweet potato is a  starchy , sweet-tasting tuberous root vegetable that is a preferred fasting food . Ratalyacha kees is a bit spicy, sweet and tart in taste , all in one go. This flavorful side dish can be served with curd or raita and makes up for a nutritious and flavorful snack or breakfast whether fasting or not. Best part is that the recipe is simple and can me made in a jiffy.

Sweet potatoes are delicious and nutritious root vegetable . They are carbohydrate rich and do have more sugar then the normal potatoes, but have fewer calories .They are rich sources of Vitamin A, Vitamin B5, B6, thiamin, niacin, and riboflavin. Additionally they are rich in dietary fiber , phosphorus and potassium. They have high content of water and almost no fats. 

Health benefits of sweet potatoes are as follows. 
  • Sweet potatoes are low on the glycemic index and consuming it may help to regulate the secretion and functioning of insulin. Therefore they are good for diabetic patients. 
  • They are rich in digestive fiber and also contain minerals like magnesium which help to improve digestion.
  • Sweet potatoes promotes fertility in women, strengthens body immunity, helps prevent cancer, treats stomach ulcers and helps to gain weight. Click here to know more about benefits and side effects of sweet potatoes.

Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 2

Ingredients :
  • 2 large sweet potatoes 
  • 2 green chilies finely chopped
  • 1/2 teaspoon cumin seeds
  • 2 tablespoon ghee
  • 1 teaspoon sugar
  • Rock salt to taste
  • 2 tablespoon roasted peanut powder
  • 2 tablespoon fresh coconut, scrapped
  • A small bunch of fresh coriander , finely chopped
  • Juice of 1 lemon
  1. Scrub the sweet potato well and wash thoroughly to remove the dirt . Now grate it, without peeling. Transfer to a bowl of clean water. This steps serves two purpose. It prevents the sweet potato from browning and also helps to get rid of extra starch from the potatoes.

2. Heat a non stick pan on medium flame. Add ghee to it. Once the ghee is hot, add cumin seeds. Once the seeds crackle, add chopped chili and stir fry for few seconds. Tip in the drained sweet potato and stir fry for 2-3 minutes. Next cover cook for 5 minutes while occasionally stirring.

3.  To the cooked sweet potato, add roasted peanut powder , salt, and sugar. Mix well . Lastly add lemon juice and garnish with fresh scrapped coconut and finely chopped fresh coriander leaves.

4. Serve the delicious Ratalyacha kees with curd or raita and enjoy with your loved ones.

Recipe Notes: 
  • Transfer the grated sweet potatoes to a bowl of water to prevent it from browning.
  • Sweet potato tends to stick to the pan, so make sure you use a heavy bottom pan preferably non-stick one to make this dish.
  •  I washed the sweet potato thoroughly and did not peel it before grating . You may peel it if you wish.
  • Ratalyacha kees is a fasting recipe, but it can be served at breakfast on regular days aswell.
Sending this delicious and healthy Ratalyache Kees to #166 #FoodieMondayBlogHop with #Stirfry as the theme for the week.

 I hope some of you would love to try out this healthy recipe. If you ever try it, do share your feedback with us in the comment section below. Follow us on #Facebook  #Instagram ,  #Twitter and #Google+  for more recipes and new updates. 

For a wide range of fasting recipes check out my collection of 65 Navratri Recipes by clicking here.

For more stir fry recipes , do check out the following posts from my blog.