Sweet Potato and Kale
A Nourishing Ayurvedic Side Dish
This warming sweet potato and kale dish is deeply nourishing and beautifully balanced—perfect for the cooler seasons but also suitable in summer when grounding is needed.
Why Sweet Potato is Ideal for Autumn and Winter
Sweet potatoes are nutrient-dense, grounding, and sattvic. Their natural sweetness and slow-release energy (low glycaemic index) make them ideal during the cold seasons, when we need anabolic (building) foods.
Ayurveda loves sweet potatoes for their:
Sattvic quality – calming to the mind
Grounding effect – perfect for pacifying Vata dosha
Rich nutritional profile – packed with potassium, beta-carotene, and fibre
Kale – Earthy, Bitter, and Replenishing
Kale brings astringent and bitter tastes, which balance the sweet softness of the sweet potato beautifully. Its high chlorophyll content supports liver function and blood purification, while its mineral richness helps replenish tissues.
In Ayurveda, raw kale aggravates Vata, so it’s best steamed or sautéed, especially in the cooler months.
Together, kale and sweet potato form a dish that’s not just vibrant in colour but balanced in taste and doshic effect.
This works great during the summer but also in the autumn/wintertime.
Sweet potato is super nourishing, so it is ideal for the cold season when we must build the body with anabolic food items. They are not of the nightshade family. Sweet potato is low glycaemic, releasing glucose slowly into the bloodstream.
Apart from nourishing the body, they are also of sattvic quality, which means they calm the mind. With their unsettling Vata qualities, the autumn and winter benefit from this.
They work together well, not just because of the colours but also because the bitter taste of the kale complements the sweet taste of the sweet potato.
The dish works well with kitchadi yoghurt (also excellent in the autumn with its sour taste) or as a side dish to mung dal and rice.
How to Make Sweet Potato and Kale Vegetable
Ingredients:
1–2 medium sweet potatoes, peeled and cubed
3–4 handfuls of kale, washed and chopped
2 tsp ghee
1 tsp cumin seeds
¾ tsp ground coriander
Salt to taste
Freshly ground black pepper
Step 1: Steam or Boil
Boil or steam sweet potatoes until tender (approx. 10 minutes).
If using a steamer, place sweet potato in the lower pot and steam kale in the upper tray for 5 minutes until soft and vibrant green.
Step 2: Sauté with Spices
In the same pot, heat ghee and sauté cumin seeds until fragrant.
Add ground coriander, stir briefly, then add the kale and sweet potato.
Season with salt and black pepper. Gently stir to coat the vegetables in the spices.
Serving Suggestions
This dish works beautifully as:
A side to mung dal and rice
A complement to kitchadi
A main when paired with a spoonful of yoghurt or buttermilk (especially balancing in autumn)
Meal Prep Tip:
Kale can be cleaned and chopped ahead of time. Wrap in paper towels and store in an airtight container.
Sweet potatoes should be peeled fresh, as they discolour quickly.
Kitchadi mix (½ rice, ½ mung dal) can be portioned and stored in jars, soak and cook as needed.
Ready to serve.
Here is a printable version of the recipe.
The dish doesn’t take long, so if you make mung dal or kitchadi, you can prep and cook this dish during their cooking time.
TIP:
When you plan your meals, kale can be cleaned and cut beforehand, then stored in paper towels in a plastic bag or an airtight container.
Don’t peel the sweet potato beforehand, though; it will discolour.
You can mix up kitchadi and put it into a separate jar. I like my kitchadi 50/50, half rice and half dal. If you have a jar of the mixture all ready, you can soak it quickly, about half an hour before cooking or in the morning, when cooking at lunch or in the evening.
Final Thoughts
This Ayurvedic sweet potato and kale dish is nourishing, grounding, and simple to prepare. It supports Vata and Pitta doshas, especially in autumn and winter, while helping to build resilience and soothe the nervous system. Whether pairing it with a warm bowl of kitchadi or enjoying it on its own, it’s a dish to come back to again and again.
Bon appetite!
