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 minutesServes: 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:
- 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.
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.
The Ratalyacha Kees sounds so flavourful, Poonam! I would love to try this out some time. :)
ReplyDeleteThank you Priya. Do give it a try. I am sure you would love it.
DeleteVery different sweet potato preparation.. we can modify it for our fasting days with the ingredients we are allowed to eat.
ReplyDeleteAbsolutely di..this serves as nutritious breakfast on regular days.
DeleteWow 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.
ReplyDeleteI am glad you liked the recipe Soma. It is indeed a flavorful and healthy way to include sweet potatoes to our daily diets.
DeleteHavent tried sweet potato this way, adding peanut makes this dish more interesting.. Will definitely give a try to this version. Inviting stir fry Poonam.
ReplyDeleteThank you Priya. Do give it a try and share your feedback with us.
DeleteNow 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.
ReplyDeleteThis 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.
DeleteWhen 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!!
ReplyDeleteGlad to know that you found the dish interesting . Thank you.
DeleteWow this is totally new dish to me! Looks delicious, I make sweet potato as a fry, this looks very interesting! Bookmarking it to try!
ReplyDeleteThank you Priya. Looking forward to hear from you soon. Happy cooking !
DeleteSuperbly loving sweet potato recipe. the peanuts must be a good crunch.
ReplyDeleteYes Seema, the peanuts add a bite and nutty flavour to the dish.Thanks.
DeleteSuch a lovely stir fry!! I have never made stir fry with sweet potatoes; will try this soon! Awesome share!
ReplyDeleteThank you Vanitha. Do try out the recipe and share your feedback with us.
DeletePoonam, 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.
ReplyDeleteYes di..this kees is indeed a dish you should try out with sweet potato, whether fasting or not.
DeleteAwesome share Poonam. Perfect for fasting days. I would love to try it soon. I love sweet potatoes and your dish looks so inviting.
ReplyDeleteThank you di. If you like sweet potato, your are surely going to love this dish.
Deletesweet potato stir fry surely a flavorful recipe to try out. savory sweet potato definitely add taste with savory version.
ReplyDeleteYes Bhavna..the sweet taste of potatoes and spice from chilies compliment very well with each other.
DeleteStir fry using grated sweet potato looks delicious...the peanuts powder add the taste for sure.
ReplyDeleteAbsolutely Lathi, roasted peNut powder lends a lovely butty flavor to the dish.
DeleteSweet 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.
ReplyDeleteThank you Jagruti.
DeleteAs 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.
ReplyDeleteThanks a lot Vidya. This kees is a filling and nutritious breakfast recipe , whether fasting or not and it is very flavorful too.
DeleteFry with sweet potato sounds very interesting and looks delicious. Thanks for sharing the recipe .
ReplyDeleteThank you Pavani
DeleteI'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!
ReplyDeleteThank you di. I am so glad you loved the post. Do give it a try.
DeleteThis looks delicious and something new for me to try. Loved it Poonam.
ReplyDeleteThank you JayadhJay. Do give it a try.
DeleteWOW !!! stir fry dish using sweet potato is such a flavorful one. Awesome share dear
ReplyDeleteThank you Sasmita.
Delete