Sauteed Sweet Potatoes with Turmeric and Onion

Have you ever tried making sauteed sweet potatoes? These golden cubes are quick to cook and loaded with the warming flavors of turmeric and garam masala, accented by the delightful sweetness of caramelized onions. Nutritious and delicious, they’re an effortless way to elevate any meal.

Cooking Sweet Potatoes on the Stove

When time is of the essence, and you crave the comforting taste of sweet potatoes, sautéing them on the stove offers a quick and flavorsome solution. The key is to cut the sweet potatoes into small, even pieces, which allows them to cook through more rapidly and evenly, and cook them in one single layer.

A hearty drizzle of oil (avocado and coconut oil, even sesame oil, work too) in a pan provides the necessary medium for the potatoes to soften and caramelize, especially when combined with the savory sweetness of onions.

The addition of spices not only imparts a rich, earthy flavor but also infuses the dish with additional health benefits. With the simplicity of stove-top sautéing, sweet potatoes transform into a versatile side that complements a variety of proteins, or becomes a nourishing addition to a vibrant buddha bowl.

This method is an ideal alternative for those who wish to skip the oven without sacrificing the delectable charm of this root vegetable.

Ingredients

• 2 tablespoons extra virgin olive oil or avocado oil for frying
• 1 medium sweet potato, cubed (2 cups)
• 1 small red onion, sliced
• 2 teaspoons coconut oil
• 1/2 teaspoon garam masala spice mix
• 1/4 teaspoon turmeric powder
• salt to taste

How to Make Sauteed Sweet Potatoes with Turmeric and Caramelized Onion

• Begin by peeling the sweet potato. Once peeled, cut the sweet potato into even cubes to ensure uniform cooking. Then, finely slice the red onion into strips or rings, as preferred.
• Place a 10-inch sauté pan on the stove over medium heat. Pour in the olive or avocado oil, enough to lightly coat the bottom of the pan.
• Once the oil is warm, add the cubed sweet potatoes and sliced onions to the pan. Stir the vegetables to ensure they are fully coated with the oil.
• Allow the sweet potatoes and onions to cook undisturbed, in one layer, for about 5 minutes, or until the underside begins to brown slightly. This creates a nice caramelization.
• After 5 minutes, stir the sweet potatoes and onions, to ensure even cooking on all sides. Continue to cook for approximately 15 minutes, stirring occasionally, until they are golden brown and fork tender.
• Add the coconut oil to the pan. This will not only prevent sticking but also add a subtle flavor. Once the coconut oil has melted and coated the vegetables, sprinkle in the garam masala and turmeric powder. Stir the mixture well to ensure that the spices are evenly distributed.
• Cook the spiced sweet potato and onion mix for an additional minute to allow the flavors to meld.
• Remove the pan from the heat. Season the dish with salt according to your taste preference.
• Serve the sautéed sweet potato and onions immediately, savoring the blend of sweet, savory, and warm spices. Add some fresh herbs if you’d like.
• If you have leftovers or are preparing this dish ahead of time, it can be stored and easily reheated. To reheat, simply use a pan, microwave, or oven until warmed through.

A Healthy Side Dish

This sauteed sweet potato dish isn’t just a feast for your taste buds—it’s also a powerhouse of nutrition.

Sweet potatoes are a fantastic source of vitamins A and C, essential for immune function and skin health, while their high fiber content supports digestive wellness.

The healthy fats help absorb fat-soluble vitamins while slowing down the impact of the carbohydrate on blood sugar.

The addition of turmeric brings in anti-inflammatory benefits, and garam masala offers a blend of spices known to aid in digestion and promote metabolism.

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Print Recipe

Sautéed Sweet Potatoes with Turmeric and Onion

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By Claudia Curici, Health Coach – Serves: 2

Prep Time: 5 minutes – Cooking Time: 15 minutes

These golden cubes are quick to cook and loaded with the warming flavors of turmeric and garam masala, accented by the delightful sweetness of caramelized onions. Nutritious and delicious, they're an effortless way to elevate any meal.

Ingredients

• 2 tablespoons extra virgin olive oil or avocado oil for frying
• 1 medium sweet potato, cubed (2 cups)
• 1 small red onion, sliced
• 2 teaspoons coconut oil
• 1/2 teaspoon garam masala spice mix
• 1/4 teaspoon turmeric powder
• salt to taste

Instructions

1

Begin by peeling the sweet potato. Once peeled, cut the sweet potato into even cubes to ensure uniform cooking. Then, finely slice the red onion into strips or rings, as preferred.

2

Place a 10-inch sauté pan on the stove over medium heat. Pour in the olive or avocado oil, enough to lightly coat the bottom of the pan.

3

Once the oil is warm, add the cubed sweet potatoes and sliced onions to the pan. Stir the vegetables to ensure they are fully coated with the oil.

4

Allow the sweet potatoes and onions to cook undisturbed, in one layer, for about 5 minutes, or until the underside begins to brown slightly. This creates a nice caramelization.

5

After 5 minutes, stir the sweet potatoes and onions, to ensure even cooking on all sides. Continue to cook for approximately 15 minutes, stirring occasionally, until they are golden brown and fork tender.

6

Add the coconut oil to the pan. This will not only prevent sticking but also add a subtle flavor. Once the coconut oil has melted and coated the vegetables, sprinkle in the garam masala and turmeric powder. Stir the mixture well to ensure that the spices are evenly distributed.

7

Cook the spiced sweet potato and onion mix for an additional minute to allow the flavors to meld.

8

Remove the pan from the heat. Season the dish with salt according to your taste preference.

9

Serve the sautéed sweet potato and onions immediately, savoring the blend of sweet, savory, and warm spices. Add some fresh herbs if you'd like.

10

If you have leftovers or are preparing this dish ahead of time, it can be stored and easily reheated. To reheat, simply use a pan, microwave, or oven until warmed through.