During the fall and winter months I can never find enough ways to get my sweet potato fix. Here is a simple, delicious, and versatile recipe that is nourishing for all body types and soothing to the soul.
The sweet potato is a vitamin packed powerhouse and is one of the richest sources of beta carotene (vitamin A) available. One medium size sweet potato contains over 200% of our daily value for vitamin A, over 50% of both vitamin C and manganese, over 30% of copper, biotin, vitamin B6, and pantothenic acid, and is a strong source of potassium, fiber, and vitamins B1, 2, and 3. It’s definitely no surprise that this gift from nature is one of my “Top 10 Foods for Hair Health”! Sweet potatoes provide health enhancing antioxidants, regulate the blood sugar, and contain powerful anti-inflammatory properties.
Kale is also a great health addition to this recipe. With only 36 tiny calories per cup, kale packs over 1000% of our Vitamin K needs, 100% of our Vitamin A, 70% Vitamin C, and is a strong source of fiber, calcium, Vitamin B6, manganese, and copper. Kale is a naturally detoxifying, anti-inflammatory, antioxidant rich, cancer preventative, and heart healthy powerhouse. Oh my!!
With all of these life-promoting properties, it is a treat to discover how delicious this recipe is. In fact, it seems to have made its way to my weekly menu, tasting just as good each time around. Now I am excited to share this nourishing recipe with you! As with all of my recipes, I strongly encourage you to play around with the ingredients and make it your own. Let me know if you discover any tasty variations!
- Doshic effect: Vata ↓,Pitta ↓,Kapha ↑ **Kapha can enjoy in moderation
- Serves: 3 to 4
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Sauté pan
- Medium size sauce pan
- Stirring utensils and knife
- Cutting board
- 3 1/4 cups of water or chicken broth, divided
- 1 1/2 cups of brown rice
- 1 large sweet potato, chopped
- 4 to 5 large kale leafs, stemmed and chopped
- 1 to 3 tablespoons sesame oil, divided (substituted with coconut oil or olive oil)
- 1/4 teaspoon cumin seeds
- 1/4 teaspoon brown mustard seeds
- Pinch cayenne pepper (omit Pitta types)
- 2 eggs (optional)
- 2 teaspoons ume plum vinegar or soy sauce (optional)
- Salt and fresh ground pepper to taste
1. Place 3 cups of water (or broth) in the sauce pan and bring to a boil. Once boiling, add the rice and turn the heat down to low-medium. Cook, mostly covered, for 30 to 40 minutes. Once the rice is cooked, cover the pan and let it sit for 5 minutes to soften and fluff up.
2. While this is cooking, begin to prepare the veggies. Chop the sweet potato, about 1/2 inch cubed. Do not peel! The skin has lots of nutrients too!
3. After rinsing off the kale, cut length-wise down each side of the stem to remove it. Take the remaining kale leafs and cut them horizontally at about a 1/2 inch of thickness.
4. Pour 1 to 2 tablespoons of sesame oil into the sauté pan and turn the heat to medium. Add the cumin seeds, brown mustard seeds, pepper, and cayenne (if used) and sauté for about 2 minutes. Stir frequently until the seeds begin to pop.
5. Add in the sweet potato and 1/4 of water (or broth) and stir well. On a low-medium heat, cover, and cook for 10 minutes. Check and stir every 2 to 3 minutes.
6. After 10 minutes, add the kale and stir until everything is evenly coated with oil and spices. Cover and cook for 5 minutes. Stir halfway through.
7. After the veggies are thoroughly cooked, place them in a bowl and set them aside. Using the same sauté pan, add 1 to 2 teaspoons of sesame oil. Add the eggs (if used) and scramble over a medium heat for 4 to 5 minutes, or until they are fully cooked. Stir every 1 to 2 minutes.
8. Once the eggs are cooked, add the sautéed sweet potatoes and kale back into the pan. Add the cooked brown rice. Mix everything together until it is evenly blended.
9. In a small bowl, mix 1 to 2 tablespoons of sesame oil with 2 teaspoons of ume plum vinegar or soy sauce (if used). Add a dash of cayenne pepper and stir. Note: If you do not use the ume or soy sauce, more salt may be needed to compensate. If you are Kapha by nature, these salty substances should be used minimally.
10. Add this mixture to the scramble and stir until the sauce has evenly coated the entire dish. Add salt and pepper to taste.
11. Serve, share, nourish, and enjoy in good company.
Optional Doshic Variations
This recipe is just right for Vata types; no changes needed!
For Pitta constitutions, omit the cayenne pepper and ume plum vinegar or soy sauce. Replace the sesame oil with ghee or coconut oil.
For Kapha constitutions, keep the salt and oil to a minimum. Increase the kale to 1 full bunch and reduce the rice to only 1 cup total (2 cups of water). Use 3 to 4 egg whites instead of the full eggs. Omit or cut the ume plum vinegar or soy sauce in half. Use a hefty amount of cumin, mustard seeds, and cayenne to help aid in digestion.