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Sawan is an auspicious time in India, especially for devotees of Lord Shiva. During this holy month, people across India not only offer bael leaves, milk and other special offerings to Lord Shiva, but also observe a ritual fast that is completely sattvik in nature. This means that during Sawan, and especially on Sawan Somwar or Mondays, indulging in sattvik Indian ingredients that are vrat-friendly is very important. This is where the sweet potatoes can come in handy.
Sweet potatoes, according to Ayurveda, is one of the many sattvik ingredients that are considered good for health and nutrition—so much so that many traditional and vrat-friendly falahari recipes across India are made with this root vegetable. Nutritionally speaking, sweet potatoes are an excellent source of complex carbohydrates, providing a sustained release of energy during fasting hours, keeping you fuller for longer. Sweet potatoes are a good source of dietary fiber, promoting healthy digestion and they are also rich in essential vitamins, minerals and antioxidants.
What’s more, sweet potatoes are naturally low in fat and cholesterol, making them heart-healthy and suitable for those seeking a balanced diet. Sweet potatoes are also naturally gluten-free, making them suitable for individuals with gluten sensitivity or celiac disease. So, including sweet potatoes in your Sawan Somwar vrat can be a nourishing and delicious way to maintain energy levels, meet nutritional requirements, and support your overall health during the fasting period.
Video Credit: YouTube/Aarti Madan
Here are some vrat-friendly and falahari sweet potato dishes you must include in your Sawan Somwar diet.
1. Sweet Potato Sabzi: A hearty dish with cubed sweet potatoes sautéed in ghee or coconut oil, seasoned with rock salt and cumin seeds. You don’t need to add many spices to this dish, but adding sattvik ingredients like black peppercorns and green chillies can add more flavour to the dish. Garnished with fresh coriander leaves, it's a simple and flavorful accompaniment to your fasting meal.
2. Sweet Potato Chips: Thinly sliced sweet potatoes fried until crispy in ghee or coconut oil, sprinkled with rock salt and optional black pepper. You can make these sweet potato chips in round or stick shapes based on your choice. These chips offer a delightful crunch and a hint of spice, perfect for satisfying your snack cravings.
3. Sweet Potato Samosa: Triangle-shaped delights filled with a savory mix of mashed sweet potatoes, roasted cumin, and green chili paste. What makes these sweet potato goodies falahari is the samosa shell made with a mix of vrat-friendly kuttu (buckwheat) and rajgira (amaranth) flours. Deep-fried to golden perfection in ghee, these samosas are an excellent vrat-friendly appetizer.
4. Sweet Potato Chaat: Boiled and cubed sweet potatoes combined with roasted peanuts, cumin powder, and rock salt. Many people also choose to add green chillies and tomatoes to bulk up this dish. Tossed with lemon juice and fresh coriander leaves, this tangy and nutritious chaat is a refreshing fasting treat.
5. Sweet Potato Ladoo: Mashed sweet potatoes mixed with jaggery, desiccated coconut, and cardamom powder are shaped into small balls with ghee or coconut oil. These sweet ladoos are a delightful vrat-friendly dessert and can be made even more nutritious with the addition of plenty of chopped dry fruits.
6. Sweet Potato Paratha: A wholesome and filling paratha made with a mix of mashed sweet potatoes, buckwheat flour (kuttu ka atta), and rock salt. Rolled out and cooked on a griddle with ghee or coconut oil until golden and crisp. This nutritious paratha is a delightful addition to your vrat-friendly meal and pairs well with yogurt or chutney.
7. Sweet Potato Chilla: Grated sweet potatoes mixed with buckwheat flour, rock salt, and chopped green chilies, pan-fried until golden brown. These savoury pancakes are a wholesome and delicious meal option during the fast, especially for a healthy breakfast.
s Grated sweet potatoes cooked in milk or coconut milk with jaggery or date palm sugar for sweetness. Flavored with cardamom powder and garnished with chopped nuts, this creamy kheer is a satisfying vrat-friendly dessert.
