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    Home » Main Course Recipes

    Loaded Sweet Potato with Sprouts

    Published: Oct 10, 2022 by Chef Tripti · This post may contain affiliate links

    Loaded baked potatoes are a popular go-to for a no-fuss main meal. The baked potato is the blank canvas for a wide variety of toppings - simple, easy and tasty. With this recipe, I want to take you on some unusual flavour adventures with sweet potato and less common toppings. For flavour, we use a pomegranate marinade to soak into the sweet potato; for the topping, a tahini/yoghurt sauce, herbs, fenugreek sprouts (instructions below on how to grow your own) and pomegranate seeds. I've tried to add a variety of flavours and textures.

    A plate containing two loaded sweet potato.
    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • Storage
    • 📖 Recipe
    • FAQ
    • Food Safety

    Ingredients

    Ingredients for loaded sweet potato.
    • Sweet potato
    • Pomegranate molasses
    • Tahini
    • Dairy-free yoghurt
    • Fenugreek sprouts
    • Pomegranate seeds
    • Olive oil
    • Cumin seeds
    • Flaky sea salt
    • Fresh parsley
    • Fresh mint

    See the recipe card for quantities.

    Instructions

    This recipe uses fenugreek sprouts. First, here are instructions for growing fenugreek sprouts.

    A glass dish containing fenugreek seeds in water.

    Rinse and soak fenugreek in water overnight in a bowl

    A bowl containing fenugreek seeds in water. A few seeds are sprouting.

    The next day, drain the water and transfer the seeds into an old jam jar or bowl. Rinse, drain, and repeat this process 2-3 times a day and keep the seeds away from direct sunlight.

    A shallow dish containing fenugreek seeds in water. Some of the seeds have sprouted.

    By day two, the sprouts should emerge, and then you can keep the sprouts in indirect sunlight. Continue with rinsing and draining.

    Close up of fenugreek seeds in water that have sprouted after four days.

    Sprouted seeds should be ready to use between days four and six.

    Sprouts such as these fenugreek sprouts tend to be eaten raw. Please pay particular attention to food safety.

    Now that the sprouts are ready, you can make the loaded sweet potato.

    Pre-heat the oven to 180ºC.

    Wash and dry your sweet potato and cut it in half, lengthwise.

    Sweet potato cut in half lengthwise and scored vertically and horizontally.

    Score the surface of each half of the potato so that the marinade flavours penetrate the potato.

    A glass bowl containing pomegranate molasses, cumin and olive oil marinade for loaded sweet potato.

    In a bowl, mix pomegranate molasses, olive oil, salt and cumin powder

    A glass bowl containing two sweet potato halves face down in marinade.

    Coat the scored surface of the sweet potato in this marinade

    A plate containing two halves of a sweet potato scored and marinated, after baking.

    Place the marinated halves of the sweet potato on a tray and bake for about 25 minutes.

    A glass bowl containing dairy-free yoghurt and tahini ready to mix together with a spoon.

    Mix yoghurt and tahini in a bowl. Season with salt.

    A spoon pouring yoghurt/tahini mixture over two halves of a baked sweet potato on a brown plate.

    Spoon on the yoghurt-tahini sauce.

    A hand sprinkling pomegranate over two halves of a loaded baked sweet potato.

    Add the sprouts, pomegranate seeds and chopped herbs. Serve hot.

    Substitutions

    I have home-sprouted fenugreek seeds; however, you can replace them with any sprouted seed.

    Storage

    It is best to eat this loaded sweet potato immediately. Please don't reheat it if you have assembled everything. However, you can keep your loaded sweet potato in the fridge for up to two days in an airtight container and eat it cold.

    All the sauces, sprouts and other ingredients can be stored separately in airtight containers in the fridge for up to three days.

    📖 Recipe

    A plate with two loaded sweet potatoes.

    Loaded Baked Sweet Potato With Sprouts

    Chef Tripti
    Baked sweet potato halves with tahini yoghurt, sprouts, pomegranate and herbs.
    No ratings yet
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course barbecue, Main Course, Side Dish, Snack
    Cuisine middle eastern
    Servings 2 people
    Calories 542 kcal

    Equipment

    • Digital scales

    Ingredients
     
     

    • 515 gms Sweet Potato one large sweet potato
    • 1 tablespoon Pomegranate molasses
    • 1 tablespoon Olive oil
    • 1 teaspoon Flaky Sea Salt
    • ½ teaspoon Cumin Powder
    • 40 gms Fenugreek sprouts optional, but highly recommended
    • 50 gms Dairy-free yoghurt I used coconut yoghurt
    • 20 gms Tahini
    • 50 gms Pomegranate seeds
    • 5 gms Parsley
    • 5 gms Mint

    Sprouting Fenugreek Seeds

    • 20 gms Fenugreek seeds

    Instructions
     

    • If you decide to use fenugreek sprouts, you must start four to six days in advance from the day you try this recipe.

    Fenugreek sprouts

    • Rinse and soak fenugreek in water overnight in a bowl. The next day, drain the water and transfer the seeds into an old jam jar or bowl. Rinse, drain, and repeat this process 2-3 times a day and keep the seeds away from direct sunlight.
    • By day two, the sprouts should emerge, and then you can keep the sprouts in indirect sunlight. Continue with rinsing and draining.
    • Between days four and six, you should have small sprouted fenugreek seeds ready to use.

    Loaded Sweet Potato

    • Preheat the oven to 180ºC
    • Wash and pat dry the sweet potato and cut it in half lengthwise.
    • Score the surface of the sweet potato lengthwise and horizontally for the flavours to penetrate.
    • In a bowl, mix pomegranate molasses, olive oil, salt and cumin powder.
    • Coat the scored surface of the sweet potato in this marinade.
    • Place the marinated halves of the sweet potato on a tray and bake for 25-30 minutes.
    • While the potato is roasting, remove the seeds from the pomegranate, ready to use.
    • Mix the yoghurt and tahini in a bowl—season with salt.
    • Chop herbs and set aside.
    • Once the sweet potato has finished baking, spoon on yoghurt-tahini sauce. Add the sprouts, pomegranate seeds and chopped herbs. Serve hot.

    Nutrition

    Calories: 542kcal (27%)Carbohydrates: 82g (27%)Protein: 14g (28%)Fat: 16g (25%)Saturated Fat: 3g (19%)Polyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 1350mg (59%)Potassium: 1241mg (35%)Fiber: 17g (71%)Sugar: 19g (21%)Vitamin A: 36879IU (738%)Vitamin C: 14mg (17%)Calcium: 191mg (19%)Iron: 13mg (72%)

    NOTES

    Nutritional information is guidelines only, generated by the Spoonacular API.
    Keyword Easy dinners, plantbased, Pomegranate, Sprouts, Summer dinner, Summer sides, Sweet Potato, Tahini, vegan
    Tried this recipe?Please leave a review & rating
    Mention @kitchenandotherstories or tag #kitchenandotherstories!

    FAQ

    Is sweet potato healthier than potato?

    Before answering this, did you know that although a sweet potato is called a "potato", it is not very closely related to the potato? They belong to different botanic families. Although sweet potato can be considered the healthier of the two, the difference in nutritional benefit is not very significant. On their own, both potato and sweet potato are nutritious sources of fibre, carbohydrates, potassium, vitamin B6 and vitamin C, among others. Sweet potato has a lower GI (glycemic index) than potato, so it may be a preferable option for those wanting to control their blood sugar. To benefit from their nutritional value, they should be baked or boiled, preferably retaining the skins for the fibre content. You should avoid frying potatoes if health benefits are essential to you.

    Can you eat the skins of sweet potatoes?

    Yes, the skin of the sweet potato is edible; it is a good source of fibre, so peeling a sweet potato and discarding the skin is throwing away this health benefit. As with all vegetable produce you buy, ensure you wash your sweet potato to remove any residue from the surface.

    What are the benefits of fenugreek sprouts?

    You can sprout many seeds like alfalfa, pumpkin, coriander and carrot. Sprouting seeds enhances some nutritional benefits, making them good food to help lower blood sugar levels and aid heart and digestive health. Fenugreek sprouts are high in fibre, protein and iron. Sprouts can be eaten raw, but the risk of food poisoning is higher. Make sure you thoroughly wash your hands before and after handling sprouts. The best practice is to cook them by sauteing, or you can boil them for 10 minutes or so can kill any harmful bacteria.

    Food Safety

    In a professional kitchen, food hygiene and safety are top priorities, and from the beginning of my training, I practised good habits and routines. Of course, practising good food hygiene and safety at home is also essential. Here are some fundamental practices to adopt in the kitchen.

    • Wash your hands regularly while preparing, handling and cooking food.
    • Wipe down countertops and high-contact points regularly.
    • If you cook meat and fish, do not use the same utensils on cooked food that previously touched raw meat. Use separate chopping boards for meat and fish. Wash your chopping boards immediately after use.
    • Thoroughly cook food to a minimum temperature of 165 °F (74 °C).
    • Don't leave food at room temperature for extended periods (more than 2 hours).
    • Store food correctly.

    For more details regarding food hygiene and safety in the home, visit the UK Government's Food Standards Agency webpage.

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    Chef Tripti

    Hi! Tripti here. I am a Michelin trained chef with over 20 years experience in the industry. My mission is to have you cooking fresh, nutritious food with simple recipes that deliver on creativity and taste. Food with heart and soul.

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