Sweet Potato Greens, and a Potato and Greens Yellow Curry
Updated: Sep 2, 2020
Nutrients found in sweet potato greens:
The leaves provide vitamins and minerals like Vitamin A, Vitamin B, Vitamin C, Thiamine, Niacin, Zinc, Folic Acid, Calcium, Riboflavin, Iron, Vitamin K, B-Carotene, B6, and Protein.
Some of the health benefits:
* Anti-Diabetes. They said foods like sweet potato leaves are desired for its anti-diabetes properties and for diet therapy.
* Helps in Heart Health.
* Anti-mutagenic and Antioxidant.
* Enhances Eye Health.
* Helps in Bone Health.
Sweet potato greens are the mildly flavored leaves of the sweet potato plant, often eaten in Asia and Africa. The greens are edible raw, but are a bit strong in flavor. Try sautéing them in the place of spinach, adding them to stir-fries, chopping them finely and adding them to salads, or smoothies. I'm making a potato greens curry tonight!
How to cook Sweet Potato leaves
Raw: just like any dark leafy green you can add them to your salads.
Sauteed: roughly chop them up and sauté them with some butter and garlic.
Boiled: boiling sweet potato vine leaves will help remove their bitterness.
Juiced: add them into your daily juice for a vitamin kick.
Potato and Greens Yellow Curry
1½ T coconut or vegetable oil
1 small yellow onion, diced
2 medium green bell peppers, diced
5 - 6 cloves garlic, minced
1 T peeled, minced fresh ginger root
2 T curry powder (any blend - I use this mild one)
1 T garam masala
1 t turmeric powder
3 C vegetable stock or water, plus more for a thinner sauce
4 leftover or freshly baked russet potatoes, peeled and chopped about ½ to 1"
3 C vegetable (e.g. carrots, peas, zucchini, etc)
1 bunch greens, stemmed and chopped (kale, collards, chard, potato greens, spinach, etc.)
½ C coconut milk or heavy cream
Dash of white wine vinegar
½ - 1 C finely chopped cilantro leaves
Ground black or white pepper
Kosher or sea salt
For serving: cooked rice or quinoa, crumbled feta, sour cream, lime wedges, cilantro, and/or toasted peanuts or cashews
Heat oil over medium in a large skillet until very hot. Add onion and bell pepper and cook until very soft but not browned, 5 to 7 minutes. Add garlic and ginger; cook up to a minute, until fragrant but not burned. Add spices and cook 1 minute, until beginning to stick to pan.
Add stock and potatoes and bring to a vigorous simmer, then reduce heat and simmer gently until potatoes are very tender and moist all the way through and liquid is reduced, about 10 minutes. If you like a thinner, more soup-like sauce, add more liquid a little at a time and simmer until warm and slightly reduced. Add vegetables and greens and cook until until warm and the greens are completely wilted. If the greens don't all fit in the pan, add a little at a time. Reduce heat to low, add coconut milk/cream and simmer to reduce slightly further, if desired. Off heat add vinegar to taste and cilantro and season with salt and pepper. Serve over rice with desired garnishes.
Vegan (if prepared with coconut milk) and gluten free.
If you don't have baked potatoes on hand, you could use peeled, uncooked russets. The potatoes will require more time and liquid to cook through. Test if they are done by sampling or seeing if potato chunks are easily pierced with a paring knife.
To bake potatoes, place scrubbed russets, pierced in a handful of places with a fork, directly on middle rack in a 400 degree oven. Bake 40 to 60 minutes, until easily pierced with a paring knife or all the way through with a skewer.