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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
Method:
  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.
                              
                               

                               
                               


38 comments :

  1. The Ratalyacha Kees sounds so flavourful, Poonam! I would love to try this out some time. :)

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    1. Thank you Priya. Do give it a try. I am sure you would love it.

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  2. Very different sweet potato preparation.. we can modify it for our fasting days with the ingredients we are allowed to eat.

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    1. Absolutely di..this serves as nutritious breakfast on regular days.

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  3. Wow Poonam never thought sweet potatoes can make such a flavourful yum dish, thanks for sharing this recipe nice way to enjoy some sweet potatoes in our diet.

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    1. I am glad you liked the recipe Soma. It is indeed a flavorful and healthy way to include sweet potatoes to our daily diets.

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  4. Havent tried sweet potato this way, adding peanut makes this dish more interesting.. Will definitely give a try to this version. Inviting stir fry Poonam.

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    1. Thank you Priya. Do give it a try and share your feedback with us.

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  5. Now this is something I have never tried with sweet potato. This sounds so flavourful and above all a fasting recipe too which can be made quickly.

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    1. This is a traditional Maharashtrian dish but now a days such healthy dishes are looking their charm. Di give it a try. I am sure you would love it.

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  6. When I first saw the name ratalyacha kees....I was totally blank until I saw that it was something to do with sweet potato...Interesting and new way of make sweet potato...will try this version some time...Thanks for sharing!!

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    1. Glad to know that you found the dish interesting . Thank you.

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  7. Wow this is totally new dish to me! Looks delicious, I make sweet potato as a fry, this looks very interesting! Bookmarking it to try!

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    1. Thank you Priya. Looking forward to hear from you soon. Happy cooking !

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  8. Superbly loving sweet potato recipe. the peanuts must be a good crunch.

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    1. Yes Seema, the peanuts add a bite and nutty flavour to the dish.Thanks.

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  9. Such a lovely stir fry!! I have never made stir fry with sweet potatoes; will try this soon! Awesome share!

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    1. Thank you Vanitha. Do try out the recipe and share your feedback with us.

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  10. Poonam, I usually make a sweet potato sabji for Ekadashi fasting, but this new recipe looks so tempting and as you mentioned so easy. Next fasting day will make this Kees. I'm sure it will taste so good with peanuts and coconut. Superb share for the theme.

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    1. Yes di..this kees is indeed a dish you should try out with sweet potato, whether fasting or not.

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  11. Awesome share Poonam. Perfect for fasting days. I would love to try it soon. I love sweet potatoes and your dish looks so inviting.

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    1. Thank you di. If you like sweet potato, your are surely going to love this dish.

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  12. sweet potato stir fry surely a flavorful recipe to try out. savory sweet potato definitely add taste with savory version.

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    1. Yes Bhavna..the sweet taste of potatoes and spice from chilies compliment very well with each other.

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  13. Stir fry using grated sweet potato looks delicious...the peanuts powder add the taste for sure.

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    1. Absolutely Lathi, roasted peNut powder lends a lovely butty flavor to the dish.

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  14. Sweet potato in a diffrent form, oh yes please. Sweetness of shakkariya and crunchiness of peanuts make this dish more interesting. I'll make once I get hold of white sweet potatoes in Indian store.

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  15. As a Mumbai chi Mulgi, one cuisine that is personally enjoyed by us at home apart from South Indian, is Maharashtrian. And, specifically the upvas meals. I love both the kees and the kaap that is made with sweet potatoes for fasting. They have the sweet and salty combination which is to die for. Nicely done Poonam, wish I could enjoy this bowl.

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    1. Thanks a lot Vidya. This kees is a filling and nutritious breakfast recipe , whether fasting or not and it is very flavorful too.

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  16. Fry with sweet potato sounds very interesting and looks delicious. Thanks for sharing the recipe .

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  17. I've only had sweet potatoes roasted over hot coals, and that was many years back when we had such things as a coal fire! This version is very appealing and such a different way of cooking sweet potatoes. Great recipe for the Stir fry theme!

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    1. Thank you di. I am so glad you loved the post. Do give it a try.

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  18. This looks delicious and something new for me to try. Loved it Poonam.

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    1. Thank you JayadhJay. Do give it a try.

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  19. WOW !!! stir fry dish using sweet potato is such a flavorful one. Awesome share dear

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