How To Make Sweet Potato and Peas Stir-Fry; Simple, Nutritious & Delicious

Sweet Potato and Peas Stir-Fry is a light, nourishing, and vibrant dish that celebrates the natural sweetness of sweet potatoes and the freshness of green peas. Cooked with simple Indian spices, this quick recipe brings out rich flavours and a perfect balance of taste and texture. The dish works beautifully as a side with chapatis or rice and can even be enjoyed on its own as a healthy lunch or dinner option. Packed with fibre, vitamins, and antioxidants, this stir-fry is as nutritious as it is delicious — ideal for busy weekdays or mindful eating.

Why Choose Sweet Potato and Peas Stir-Fry

Sweet potatoes and green peas complement each other perfectly — one brings subtle sweetness, while the other adds a pop of freshness. Together, they create a dish that’s both satisfying and energising. This stir-fry is not only gluten-free and vegetarian but also low in fat and rich in essential nutrients like vitamin A, vitamin C, and potassium. It’s an excellent way to include more vegetables in your diet without compromising on taste. The best part? It can be prepared in under 20 minutes using everyday spices and minimal oil, making it a practical yet flavourful meal choice.

Ingredients You Will Need

To prepare this healthy and delicious Sweet Potato and Peas Stir-Fry, you’ll need the following:

• 2 medium-sized sweet potatoes, peeled and diced
  
  
  
• ¾ cup green peas (fresh or frozen)

2 tablespoons oil (preferably mustard or vegetable oil)

1 teaspoon cumin seeds

1 teaspoon mustard seeds (optional)

1 green chilli, slit or finely chopped

1 teaspoon grated ginger

½ teaspoon turmeric powder

1 teaspoon coriander powder

½ teaspoon red chilli powder

Salt to taste

Fresh coriander leaves for garnish

1 teaspoon lemon juice (optional)

Step-by-Step Method to Make Sweet Potato and Peas Stir-Fry

1. Prepare the Vegetables

Peel and dice the sweet potatoes into small cubes so they cook evenly. If you’re using frozen peas, rinse them in warm water and set aside. Fresh peas can be boiled for a few minutes until tender.

2. Heat Oil and Add Spices

In a non-stick pan or wok, heat oil over medium flame. Add cumin seeds and mustard seeds. Once they splutter, add green chilli and grated ginger. Sauté for 30 seconds until aromatic. This forms the flavourful base for your stir-fry.

3. Add the Sweet Potatoes

Add the diced sweet potatoes to the pan and stir well to coat them with the spiced oil. Sprinkle turmeric, coriander, red chilli powder, and salt. Mix thoroughly, cover with a lid, and cook on low heat for about 8–10 minutes. Stir occasionally to ensure the pieces cook evenly without burning.

4. Add the Green Peas

When the sweet potatoes are tender but not mushy, add the green peas. Mix well and cook uncovered for another 4–5 minutes. This allows the peas to absorb the flavours and gives the dish a lovely colour contrast. If the mixture feels too dry, sprinkle a tablespoon of water and cook briefly.

5. Finish with Garnish

Once the vegetables are cooked and well combined, turn off the heat. Add a few drops of lemon juice for a hint of freshness and garnish with chopped coriander leaves. Your Sweet Potato and Peas Stir-Fry is ready to serve.

Serving Suggestions

This dish pairs beautifully with hot chapatis, parathas, or steamed rice. You can also enjoy it as a light meal with yoghurt or salad on the side. For a more wholesome plate, serve it with dal and a bowl of soup. It’s also great for lunchboxes as it remains flavourful even after cooling.

Health Benefits

Sweet potatoes are a powerhouse of nutrients — rich in complex carbohydrates, dietary fibre, beta-carotene, and antioxidants. They support gut health and promote steady energy levels. Green peas add a dose of protein, vitamins, and minerals, making this stir-fry both filling and nourishing. The minimal use of oil and the balance of spices make it suitable for people seeking a healthy, low-calorie, and naturally gluten-free diet.

Tips for the Perfect Stir-Fry

• Choose firm sweet potatoes to avoid a mushy texture after cooking.

Do not overcook; the cubes should be tender yet slightly crisp.

Add a pinch of garam masala or amchur (dry mango powder) at the end for a tangy twist.

You can include diced carrots or capsicum for extra crunch and colour.

For a South Indian touch, temper with curry leaves and mustard seeds.

Sweet Potato and Peas Stir-Fry is a simple yet flavour-packed dish that transforms humble ingredients into a delightful meal. It’s quick to prepare, versatile to serve, and rich in both taste and nutrition. Whether you’re aiming for a healthy dinner, a side dish for guests, or a satisfying lunch, this stir-fry fits perfectly. With its earthy sweetness, vibrant colours, and aromatic spices, it’s a comforting recipe that you’ll love returning to time and again.