Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, cooked and mashed | 700 g | Sweet · Cooling |
 Almonds, chopped | 30 g | Sweet · Heating |
 Ghee | 65 g | Sweet · Cooling |
 Jaggery | 70 g | Sweet · Heating |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
| Water | 520 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked and mashed sweet potato finely so it cooks to an even texture.
- Warm half the ghee in a heavy pan and cook the main ingredient slowly until its raw aroma fades.
- Add the water and chopped almonds; simmer, stirring often, until absorbed.
- Stir in the jaggery and remaining ghee; cook until the mixture gathers softly from the pan.
- Finish with crushed cardamom and serve warm in small portions.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian halwa and sheera tradition)
Sweet Potato Halwa is a slow-cooked festive sweet, best treated as a modest accompaniment rather than a main meal. Vata: serve warm and soft. Pitta: reduce sweetener and emphasize cardamom. Kapha: take the smallest portion and reduce ghee if preparing at home.
USDA Nutrition Facts for Sweet Potato Halwa
| Nutrient | Per 100g | Per Serving (1 serving (231g)) |
|---|---|---|
| Energy (Calories) | 117 kcal | 271 kcal |
| Protein | 1.3 g | 3.0 g |
| Total Carbohydrates | 15.6 g | 36.1 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 7.0 g | 16.2 g |
| Total Fat | 5.8 g | 13.5 g |
| Calcium | 26.7 mg | 61.7 mg |
| Iron | 0.96 mg | 2.22 mg |
| Magnesium | 22.8 mg | 52.7 mg |
| Phosphorus | 35.3 mg | 81.5 mg |
| Potassium | 240 mg | 555 mg |
| Sodium | 30 mg | 70 mg |
| Zinc | 0.26 mg | 0.59 mg |
| Copper | 0.10 mg | 0.24 mg |
| Manganese | 0.16 mg | 0.37 mg |
| Selenium | 0.3 µg | 0.8 µg |
| Vitamin C | 1.2 mg | 2.9 mg |
| Vitamin A (RAE) | 397.3 µg | 918.2 µg |
| Vitamin E | 0.79 mg | 1.82 mg |
| Vitamin K | 1.3 µg | 3.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.36 mg | 0.83 mg |
| Vitamin B6 | 0.11 mg | 0.25 mg |
| Folate (DFE) | 6.7 µg | 15.6 µg |
| Choline | 8.4 mg | 19.4 mg |
