Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sweet potato, diced | 600 g | Sweet · Cooling |
 Sesame seeds | 24 g | Sweet, Bitter, Astringent · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 110 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced sweet potato into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and sesame seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Sweet Potato Sesame Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Sweet Potato Sesame Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (191g)) |
|---|---|---|
| Energy (Calories) | 109 kcal | 209 kcal |
| Protein | 1.9 g | 3.7 g |
| Total Carbohydrates | 17.0 g | 32.6 g |
| Dietary Fiber | 2.8 g | 5.5 g |
| Total Sugars | 3.3 g | 6.3 g |
| Total Fat | 4.1 g | 7.8 g |
| Calcium | 60.0 mg | 115.1 mg |
| Iron | 1.43 mg | 2.74 mg |
| Magnesium | 33.4 mg | 64.1 mg |
| Phosphorus | 60.1 mg | 115.3 mg |
| Potassium | 296 mg | 567 mg |
| Sodium | 247 mg | 474 mg |
| Zinc | 0.52 mg | 0.99 mg |
| Copper | 0.26 mg | 0.49 mg |
| Manganese | 0.35 mg | 0.67 mg |
| Selenium | 1.6 µg | 3.1 µg |
| Vitamin C | 2.0 mg | 3.7 mg |
| Vitamin A (RAE) | 574.7 µg | 1101.9 µg |
| Vitamin E | 0.33 mg | 0.62 mg |
| Vitamin K | 1.7 µg | 3.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.61 mg | 1.17 mg |
| Vitamin B6 | 0.19 mg | 0.37 mg |
| Folate (DFE) | 11.8 µg | 22.7 µg |
| Choline | 11.4 mg | 21.8 mg |
