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Boil the sweet potato
Wash the sweet potatoes, boil them well for 10-12 minutes. Check for doneness by inserting a knife or toothpick in it. Serve them as a snack.
- Serving Size 1 Small Piece (30 g)
- Calories15.7 kcal
- Carbs3.6 g (14.6 kcal)
- Protein0.2 g (0.8 kcal)
- Fats0.0 g (0.4 kcal)
Ukalalele ratala recipe
Ukalalele ratala are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
Cooking time: 2 minutes
Serves: 6 persons
Ingredients
Sweet potato brown skin
100 Grams
Water
100 Milliliter
Instructions
1
Nutrition Label
Ukalalele ratala
- Serving Size1 Small Piece (30 g)
- Calories15.7 kcal
- Carbs3.6 g
- Fiber0.6 g
- Sugar0.5 g
- Protein0.2 g
- Fat0.0 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium4.5 mg
Glycemic Index
63 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Add a protein source like dal, paneer, or yogurt
- Include healthy fats like nuts or a drizzle of olive oil
Compare & Substitute
| Nutrient | Ukalalele ratala | Baked Chilagada Dumpa | Baked sweetpotato | Bhajlela ratale |
|---|---|---|---|---|
| Calories | 15.7 kcal | 40.6 kcal | 40.6 kcal | 40.6 kcal |
| Carbs | 3.6 g | 6.6 g | 6.6 g | 6.6 g |
| Protein | 0.2 g | 0.4 g | 0.4 g | 0.4 g |
| Fat | 0 g | 1.4 g | 1.4 g | 1.4 g |
| Fiber | 0.6 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 0.5 g | 1 g | 1 g | 1 g |
| Sodium | 4.5 mg | 218.7 mg | 218.7 mg | 218.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
