Millet Sweet Potato Bean & Kale One Pot Pulao- vegan, gluten free
Sweet potatoes are rich source for Vitamin A, fiber, antioxidants. In fact, one sweet potato will provide 100% of your daily requirement of Vitamin A. The orange, purple, yellow sweet potatoes are more nutritious than white ones.
Compared to regular potatoes, sweet potatoes have lower glycemic index. Glycemic index (GI) is a scale to measure how quickly a food causes your blood sugar levels to increase. The lower the better. Sweet potato’s GI is around 43 dependent on the way of and duration of cooking, while simple potato’s Glycemic index is above 60.
Why did I pick this combination?
-I need more ways to include sweet potato into my kids plates, other than the mixed vegetable stew ( pulusu in telugu) or the jowar sweetpotato roti ( that is actually soft and delicious) that I usually make. They hate simple cooked/boiled sweet potato, which is my personal favorite.
-I wanted a simple one pot dish that is done in 30 min and is complete nutritionally. Here, the millet is the main carbohydrate whole grain source with good fiber, beans add the protein, sweet potato and kale add lots of micronutrients.
Millet sweet potato bean & kale one pot pulao
Equipment
- pressure cooker or instant pot
Ingredients
- 2 cups Foxtail millet- soaked for 2 hours any millet can be used
- 2 cups kale chopped
- 2 sweet potatoes peeled and cubed
- 5 cups water
- 1/2 cup black beans soaked for an hour
- 1.5 Tbsp oil
- 2 whole cloves
- 2 cinnamon sticks
- 2 bayleaves
- 1/2 cup red onion sliced
- 3 green chilies sliced length wise
- 1.5 Tbsp ginger garlic paste
- 1/2 tsp chili powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1.5 Tbsp salt
- cilantro for garnish
Instructions
Instant pot version
- Turn the saute mode on your instant pot. Add oil and once hot, add whole cloves, cinnamon, bay leaves. Then go in the sliced onions, green chilies, ginger garlic paste and mix.
- Add the sweet potatoes, followed by soaked black beans after 2 min. Stir well. Then add chopped kale. Let it saute till the greens start to wilt a bit. Then add chili powder, cumin, coriander powder.
- Now drain and add the soaked millets. Add the water (5 cups). Mix well gently. Close the lid and let it cook for 12 min in pressure cook mode
- Once the cycle is complete, wait 10 min before releasing steam.
Stove top pressure cooker version
- Add the oil to pressure cooker, once hot. Then add whole cloves, cinnamon, bay leaves. Then add sliced onions, green chilies, ginger garlic paste and mix. Add the sweet potatoes, followed by soaked black beans after 2 min. Stir well. Then add chopped kale. Let it saute till the greens start to wilt a bit. Then add chili powder, cumin, coriander powder.Now add the soaked millets. Add the water (5 cups). Mix well gently. Close the lid and let it cook for 3 whistles on medium heat. Do not manually release the pressure. Wait till the cooker cools off
- Which ever way you cook, take the lid off and serve the pulao with raita or simple tomato gravy based curries.