Sweet potato curry: how to prepare it healthy and low in calories

sweet potato curry

Secret revealed! In this article you will learn how you can easily prepare a delicious sweet potato curry and which other foods make a particularly good combination. I’ll show you how to prepare a sweet potato curry in a particularly uncomplicated way and come up with about 490 calories per serving. You’ll also learn why fat plays a very special role in this dish and why you should never do without it during preparation. So get to the tubers and let’s cook sweet potatoes!

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sweet potato and broccoli as a good combination 576x1024 1
ingredients for suesspotato curry prepare 576x1024 1

Interesting too

Why broccoli is an ideal choice for a sweet potato curry

If healthy eating is important to you, then I have interesting news for you. As you know, the sweet potato is a popular and healthy vegetable. Although there is a lot to be said for eating the delicious tubers, there is also something to be said against it.

Almost every food has its downsides. So it is the oxalic acid in sweet potatoes. The ingredient occurs naturally in the tubers and can block the absorption of nutrients such as calcium and magnesium.  

The exact problem:

The sweet potato itself is rich in vitamins and has a number of minerals, although the latter are not found in particularly high amounts. It is precisely the minerals such as calcium or magnesium that can neutralize the oxalic acid with their alkaline effect. However, this process also leads to a loss of minerals. This explains why oxalic acid is called a nutrient robber.

That is the solution:

What we also need in this sweet potato curry is a type of vegetable that has the right taste and is known for its mineral content. And this is where broccoli comes in. Broccoli has a great taste and is known as a good vegan source of calcium. Broccoli not only tastes good in curry, it also counteracts oxalic acid. This combination therefore helps to improve the quality of this recipe by providing the vegetables with the necessary calcium.

It is of course difficult to give exact dates. Ideally, however, we have enough calcium in the sweet potato curry to neutralize the oxalic acid and then still enough calcium to be supplied with nutrients ourselves.

Before you start!

The sweet potato curry recipe contains a cod fish fillet. You should plan some time and let a frozen fillet thaw in the refrigerator the day before. Alternatively, you can use a fresh fillet. You can also use other types of fish, such as redfish, wild salmon or pikeperch.

You can of course also prepare the curry vegan. Simply replace the fish with tofu and process it the same way. If you don’t like tofu, use double the amount of chickpeas instead or add kidney beans.

fish filets defrost for the suesskartoffel curry
Thaw frozen fish fillets in a bowl in the refrigerator.

Light sweet potato curry with broccoli and chickpeas

5 from 1 vote
Recipe by Matthias Course: Main course, Lunch, DinnerCuisine: vegetarian, gluten-free, prescetarianDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

15

minutes
Calories

490

kcal
Protein

24

g
Fat

21

g
Carbohydrates

48

g
Total time

25

minutes

The sweet potato curry is easy to prepare and, with its 490 calories per serving, ensures that you keep an eye out for yourself. 
The basic recipe is pescetarian, but by using tofu the dish can also be prepared vegan at any time.

Ingredients

  • 700 g sweet potatoes

  • 300 g Broccoli

  • 1 piece of onion

  • 400 ml coconut milk (1 can)

  • 400 ml Water

  • 2 tbsp Red Curry Paste

  • 250 g Chickpeas bought

  • 1 tbsp vegetable stock (powder)

  • 1 bunch fresh coriander (optional)

  • 30 g Spinach

Directions

  • First we cut the onions into cubes.  But before we start, we can put a medium to large saucepan on a small setting.  Once the onions are diced, the pot is at the right temperature. Now we can remove a tablespoon of fat from the coconut milk and use it to sauté the onions.sweet potato curry preparation13
  • We wash the sweet potatoes and remove any broken spots on the skin with a peeler or a knife. Then we cut the sweet potatoes into bite-sized pieces. 
    The shell does not have to be completely removed.sweet potato curry preparation 2
  • Now you can add the red curry paste and sauté briefly.  Then you pour the specified amount of water and season the whole thing with a tablespoon of vegetable stock. 
    It only takes a moment for the water to boil.  As soon as it boils, put a lid on it and let it simmer for 10 minutes.sweet potato curry preparation 4
  • While the sweet potato curry is now simmering, you can prepare the broccoli and fish.  You can use fresh or frozen broccoli for this.  I always have frozen broccoli at home, but I also like to use fresh broccoli.  The broccoli only has to be cut into florets (that’s how the individual pieces of the head are called) and you can then add these directly to the curry as soon as it has simmered for 10 minutes. 
    The sweet potatoes have to cook on their own for at least 10 minutes so that they become really soft.sweet potato curry preparation 5
  • Now the coconut milk can be added. From now on let it simmer only slightly, otherwise the coconut milk will curdle.sweet potato curry preparation 7
  • The thawed fish must now be cut into bite-sized pieces.  You can then add the fish to the pot immediately after the broccoli.  Now everything is allowed to simmer gently for 3-5 minutes.  Then all the ingredients in the sweet potato curry should be cooked through at the same time. The sweet potatoes should now be soft as butter, the broccoli still crisp green and the fish tender.sweet potato curry preparation 9
  • Now turn off the stove and give it a try.  If you think there is some salt or spiciness missing, add a little more salt and pepper. Now you add the cooked chickpeas and the spinach leaves.  Just put them on top and gently lift them under. 
    Do this with feeling and don’t stir like crazy, otherwise you will destroy the beautiful sweet potato nuggets and make everything pulp.sweet potato curry preparation 10sweet potato curry preparation 12
  • Last but not least, the coriander is missing. 
    You can simply pluck the leaves off of it, chopping is not absolutely necessary. 
    Of course, you can also use parsley here if the coriander is sold out. 
    But I definitely recommend using coriander with your sweet potato curry. 
    It just fits better. But you can (not) argue about taste.sweet potato curry dressing with coriander

Tipps

  • Some subtle acidity would go well, so tomatoes could be a good choice instead of spinach. Tomato paste could also produce the necessary acidity, which rounds off the dish a bit. Using tomato paste could also add more lycopene and make the sauce thicker.
  • To make the sweet potato curry vegan, you can simply replace the fish with tofu. The tofu can be prepared just like the fish. Soy is also a noteworthy vegan source of calcium and thus helps to neutralize the oxalic acid in sweet potatoes.
  • Theoretically, you could add the coconut milk earlier, for example together with the water. However, when cooked, it curdles and flakes sweet potatoes. So I add them after the sweet potatoes are cooked.
  • For those who do not want to cook the recipe with water: If you use 2 cans of coconut milk and omit the water, then instead of 550 kcal it is about 740 kcal per serving.
  • The spinach can also simply be left out.

More sweet potato recipes:

What to do if the sweet potato curry is too thin?

It can well happen that the sweet potato curry becomes too thin. One of the reasons for this is that broccoli still loses water after cooking. There are 2 ways to optimize this.

  1. Instead of 400 ml of water, you could simply use two cans with 400 ml of coconut milk each from the start. The curry will definitely be a bit thicker, but the calorie content increases because coconut milk has a high fat content. This is definitely recommended for those who are already too thin.
  2. You can add 2 tablespoons of wheat flour or spelled flour when sweating the onions at the beginning. This creates what is known as roux, which ensures that the liquid binds afterwards and has the consistency of a sauce. However, the sweet potato curry is no longer gluten-free afterwards. A gluten-free alternative would be to use potato starch.
matthias mueller sweet potato curry with chickpeas576x1024
matthias mueller sweet potato curry with chickpeas 576x1024 1

Don’t cut your sweet potatoes too small!

I’ve found that chopping the sweet potatoes a little coarser works well. Walnut-sized pieces are usually easily ready in 15 minutes. Then they are soft as butter and look like pieces of meat from a goulash. You can even see the fibers of the sweet potatoes if the pieces are whole when you eat them.

Rinse the spiral cutter for the zucchini noodles with water as soon as possible after use. Because as soon as any zucchini leftovers start to dry, they also stick. After that, it can no longer be cleaned quickly under running water. 

sweet potato pieces like meat

Is the sweet potato curry a recipe for weight loss?

Definitely. The recipe is created in such a way that the nutrients are distributed as evenly as possible. Fat should be present but not add too much calories. The fiber from sweet potatoes and chickpeas fill you up quickly. Cod is also a low-fat fish with around 1-2% fat and filling protein.

In addition, there is the broccoli with its fiber, which makes the whole dish a weapon against cravings.

Sweet Potato Curry Calories and Nutrition Facts per Serving

If you stick to this recipe, you’ll get roughly the following nutritional values per serving .  

Nutritional valuespro Portion
Calories490 kcal
protein24 g
carbohydrates48 g
of which sugars11 g
fat4 g
Fiber21 g

Not only the nutritional values ​​are crucial to be able to lose weight healthily

Diet isn’t all about calories when it comes to weight loss. The composition of various ingredients also plays a role in meals. Macronutrients such as carbohydrates, fat, protein and fiber should be distributed as balanced as possible. As a result, fiber and protein reduce the glycemic value of a whole meal.

The dietary fiber not only saturates you faster, but also helps to favor lower glucose values ​​in the blood. Glucose (also called blood sugar), the less cravings the less it is released after a meal.

Can you lose weight with sweet potatoes?

Some people ask themselves this question. However, one must ask oneself whether to eat sweet potatoes in isolation. You rarely eat sweet potatoes without anything. Even then, the fibers in the tuber saturate quite well.

Why coconut milk and sweet potatoes harmonize perfectly

The coconut milk has at least a double effect in our curry. It not only serves as a flavor carrier with a subtle aroma, but also helps with the absorption of vitamin A. Sweet potatoes are rich in beta-carotene, which is the precursor to vitamin A.

The interesting thing is that beta-carotene is fat-soluble and can only be properly absorbed in combination with fatty food. You can even do a little experiment and put grated sweet potatoes in a glass of water and in a glass of light, refined rapeseed oil. You should use the lightest, transparent rapeseed oil possible for this. A day later you will be able to see that the water has turned a very faint yellowish color. The oil, on the other hand, will be much more orange and have a strong hue. This shows that fat removes beta-carotene from foods much more easily.

Beta-carotene is simply the coloring agent in food that gives many vegetables their orange color. Only through fat or oil can this dye be effectively removed and can therefore be better absorbed. The vitamin yield for our body can be easily improved in this way. So coconut milk in this sweet potato curry has a double effect and not only serves the taste.

beta carotene as a fat soluble nutrient 576x1024 1
beta carotene as a fat soluble nutrient 576×1024 1
matthias muller author yasty foodblog

The author:

Matthias Müller

Hi, my name is Matthias. I am a trained chef and have worked in restaurants for years. I turned my back on work in the restaurant so that I can realize my vision for healthy eating.

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