Recipes · South African · Side Dishes
Soetpatats (South African Candied Sweet Potatoes)
One serving has 406 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin A (238%), manganese (42%), copper (40%), pantothenic acid (37%), pyridoxine (37%) and fiber (24%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (316 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 220 g Sweet potato, raw
- 15 g Butter, unsalted
- 25 g Sugar, brown
- 1 g Cinnamon
- 25 g Orange juice
- 30 g Water
Method
- Peel the sweet potatoes and cut them into thick rounds or wedges.
- Put them in a saucepan with the water, bring to a boil, and parboil for 8 minutes until just starting to soften; drain.
- Melt the butter in a wide pan or the same saucepan over medium heat, then stir in the brown sugar, cinnamon and orange juice to make a syrup.
- Return the sweet potato to the pan, spooning the syrup over the pieces to coat them well.
- Cover and simmer gently for 15-18 minutes, basting occasionally, until the sweet potato is tender and glazed.
- Uncover and simmer for a final 3-4 minutes to reduce the syrup until thick and sticky, then serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 406 kcal | 19% |
| Carbohydrates | 72.2 g | |
| Water | 225 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 3.8 g | 8% |
| Tryptophan | 0.07 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.22 g | |
| Lysine | 0.16 g | |
| Methionine | 0.07 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.2 g | |
| Histidine | 0.07 g | |
| Fat | 12.3 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 0.49 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.31 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 32.3 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.36 mg | 40% |
| Iron | 1.7 mg | 9% |
| Magnesium | 61.2 mg | 20% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 113 mg | 16% |
| Potassium | 833 mg | 18% |
| Selenium | 1.8 µg | 3% |
| Sodium | 131 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 32.5 µg | 8% |
| Cobalamin (vitamin B12) | 0.03 µg | 1% |
| Choline | 32.1 mg | 8% |
| Vitamin A | 1,665 µg | 238% |
| Vitamin C | 17.8 mg | 24% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.95 mg | 6% |
| Vitamin K | 5.3 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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