College of Ayurvedic Diet & Digestion

College of Ayurvedic Diet & Digestion

 

AYURVEDIC RECIPES

Baked Sweet Potato With Lime, Sour Cream, & Crunchy Chickpeas


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5.00 out of 5 stars
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"This is so fulfilling and delicious! The instructions call for oil however oil is missing from the list of ingredients...."
- Anne Coquitlam, bc

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How to Make Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas

INGREDIENTS


SKILL LEVEL: EASY
1/4 c
1/2 c
4 c
2 clove
1 whole
1 c
1/4 tsp
1/4 tsp
1/4 tsp
2 pinch
2 pinch

PREPARATION OF THIS HEALTHY RECIPE


  1. Preheat the oven to 400F.
  2. Mix chickpeas, half of the oil, cumin, salt and pepper in a bowl until coated. Spread chickpeas on a baking tray.
  3. Combine the remaining spices with olive oil in a small bowl. Half the potatoes, place in a casserole, and baste the tops with the spice mix.
  4. Bake chickpeas and sweet potatoes for 30 minutes, or until chickpeas are browned and potatoes are soft. Baste the sweet potatoes with spice mix, and shake the chickpeas regularly every 10 minutes.
  5. As the sweet potatoes and chickpeas cook, zest and juice the lime. Mince the garlic. Add 1 tsp of zest and 1 tbsp of juice to the sour cream, along with the minced garlic and a pinch of salt. Mix well.
  6. To serve: scoop the crunchy chickpeas into each half of the sweet potato. Drizzle with the zesty lime dressing and garnish with spring onion.
Variations: Use chili powder instead of cayenne & paprika. Buy roasted chickpeas instead of making fresh.

How Does This Ayurvedic Recipe Improve Wellness?

CLINICAL AYURVEDIC REVIEW

From the softness of sweet potato, to the crunchiness of chickpeas, and the freshness of spring onion and citrusy sour cream, this is a recipe to delight the senses and satisfy the stomach. It is perfect for a filling yet light lunch.

This delicious, nourishing recipe contains all six of the Ayurvedic tastes (salty, sour, sweet, bitter, astringent, pungent), supporting true satisfaction and fewer cravings through the rest of the day.

Digestion-Supporting Toppings

Because of fiber, 75% of the chickpea remains undigested as it reaches the colon where it bulks stool and encourages healthy elimination. This makes these crunchy chickpeas a good option for those with fast digestion, loose stools or sluggish elimination.

Small but potent, the spices chosen for this recipe act as powerful digestive aids. Chili powder, paprika and cumin ignite the digestive system (agni) and encourage the movement of food through the digestive tract. Beyond this, fiery chili also acts as an anti-inflammatory painkiller, which might seem counterintuitive if your tongue and lips are experiencing its tingling effects!

Common black pepper, a hero spice in Ayurveda, is renowned for its ability to encourage healthy digestion, destroy mucus and expel gas. Combined, this spice mix allows those with more sluggish digestion to enjoy this hearty recipe without bogging down their system. The hot and spicy blend is particularly beneficial to those with a Kapha-dominant constitution which can often use a little invigoration. Meanwhile, Pitta people may do better by swapping out the hot spices for more cooling cilantro and fennel.

Finally the sourness of the dressing encourages gastric secretions which supports the effective breakdown of food all the way through the digestive tract.

Comforting and Nourishing

Sweet potato is a fulfilling choice. Baked with delicious digestive spices, it's easy-to-digest nourishment means it supports depleted Vata bodies.

Sweet potatoes are rich in complex carbohydrates, which means these tubers can satisfy the appetite for long stretches. This means it can even be enjoyed as a healthy carbohydrate by Kapha-dominant individuals due to it's lighter nature.

Chickpeas also offer a soothing, comfort food feeling. They have a higher amount of tryptophan than other legumes. Tryptophan is an essential amino acid that helps to regulate sleep and emotions.

Chickpeas' astringency, and sweet potato are naturally cooling. However, fiery Pitta may want to minimize paprika, chili powder, and sour cream, as these all aggravate fire.

Supports Healthy Cholesterol and Blood Sugar Levels

Studies conducted on sweet potato show that it may be a good option for stabilizing blood sugar levels. This is because their relatively low glycemic index means they release sugar into the bloodstream slowly, unlike other starchy foods. This supports the body in controlling the blood sugar levels.

Sweet potato has also been shown to reduce cholesterol, particularly LDL and triglyceride levels.
Similarly, chickpeas are known to support healthy cholesterol levels, as is common with many high fiber foods. It is thought that this is linked to chickpeas' flushing effect on the gallbladder.

This makes these ingredients good options for those with high Kapha in the body as they may need support in balancing their blood sugar and cholesterol.

AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT

Your Ayurvedic diet is tailored to your individual body and your specific imbalances. With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you. Disease results from diets and lifestyles that are incompatible with your nature. By eating a personalized diet matched to your body, you experience optimal health. See How it Works.

Is Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas Good for My Ayurvedic Diet?

Find out by taking this free, easy quiz. You'll learn your body type, and whether 'Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas' is a good fit. Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.

Metabolic Nature of Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas

See a complete list of all biocharacteristics.

METABOLIC NATURE

Metabolic Nature

Ayurveda assesses metabolic imbalances through 20 main biocharacteristics (gunas). Aggravating them weakens your body and causes imbalance. By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick. Every biocharacteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.

Find Out More

HEAVY

ABOUT HEAVY BIOCHARACTERISTIC

Heavy is identified by sedation, sluggishness, or increased weight.

LEARN MORE ABOUT HEAVY

EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

LEARN MORE ABOUT EASY

CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

MOBILE

ABOUT MOBILE BIOCHARACTERISTIC

Mobile refers to anything that stimulates the nervous system, muscles, or activity.

LEARN MORE ABOUT MOBILE

GOOEY

ABOUT GOOEY BIOCHARACTERISTIC

Gooey is identified by anything gelatinous (such as oatmeal), or by mucus congestion.

LEARN MORE ABOUT GOOEY

TASTES

The 6 Tastes

Taste is used to sense the most basic properties and effects of food. Each taste has a specific medicinal effect on your body. Cravings for food with certain tastes indicate your body is craving specific medicinal results from food. Taste is experienced on the tongue and represents your body's reaction to foods. Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion. Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the first signs of illness is that your taste and appetite for food changes. The six tastes are sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the tastes below?

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SOUR

ABOUT SOUR BIOCHARACTERISTIC

Sour refers to anything fermented or acidic.

LEARN MORE ABOUT SOUR

DOSHAS

The Three Doshas / Body Types

Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.

Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.

Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.

Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.

The 3 metabolic body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).

Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.

Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.

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PACIFIES
Kapha pacifying Vata pacifying
AGGRAVATES
Pitta aggravating

GREEK MEDICINE / TEMPERAMENTS

The Four Temperaments / Humors

Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia. They work by assessing your metabolic type, patterns, and nature. Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.

Find Out More

PACIFIES
MELANCHOLIC

ABOUT MELANCHOLIC BIOCHARACTERISTIC

Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.

LEARN MORE ABOUT MELANCHOLIC

PHLEGMATIC

ABOUT PHLEGMATIC BIOCHARACTERISTIC

A Phlegmatic has a cold and wet metabolic nature. The coldness implies a slow metabolism, the moisture that you are well-nourished. Phlegmatics tend towards sluggishness and thickened fluids, including mucus.

LEARN MORE ABOUT PHLEGMATIC

AGGRAVATES
CHOLERIC

ABOUT CHOLERIC BIOCHARACTERISTIC

Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.

LEARN MORE ABOUT CHOLERIC

SANGUINE

ABOUT SANGUINE BIOCHARACTERISTIC

A hot and oily nature with a moderate metabolism and a well nourished body makes Sanguine individuals vigorous, vivacious, outgoing and generous, and prone to impulsivity and self indulgence. Bullish and intense when out of balance.

LEARN MORE ABOUT SANGUINE

Other

Aromatic

STRONG AROMATIC

Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.

SEE ALL 'AROMATIC' FOODS / HERBS

,
Acrid

ACRID

Acrid taste is a combination of bitter and pungent tastes. Example include radish, turnip, and coffee.

SEE ALL 'ACRID' FOODS / HERBS

,
Musky

MUSKY

Have an earthy smell to them, such as mushrooms.

SEE ALL 'MUSKY' FOODS / HERBS

Medicinal Benefits, Uses & Herbal Actions of Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

(see all)
Appetite Suppressant

APPETITE-SUPPRESSANT

Suppresses hunger without causing weight gain.

SEE ALL 'APPETITE-SUPPRESSANT' FOODS / HERBS

,
Warms Abdomen

WARMS-ABDOMEN

Warms the muscles and organs of the abdomen, stimulating digestion and metabolism.

SEE ALL 'WARMS-ABDOMEN' FOODS / HERBS

,
Quenches Thirst

QUENCHES-THIRST

An herb or substance that relieves thirst.

SEE ALL 'QUENCHES-THIRST' FOODS / HERBS

Wakes You Up

WAKES-YOU-UP

Invigorates the body and nervous system, increases energy.

SEE ALL 'WAKES-YOU-UP' FOODS / HERBS

,
Makes You Tired

MAKES-YOU-TIRED

Induces drowsiness and promotes sound sleep.

SEE ALL 'MAKES-YOU-TIRED' FOODS / HERBS

,
Nerve Relaxant Grounding

NERVE-RELAXANT-GROUNDING

Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth. Reduces agitation, irritation, stress and racing thoughts.

SEE ALL 'NERVE-RELAXANT-GROUNDING' FOODS / HERBS

Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

SEE ALL 'SATISFIES-STOMACH' FOODS / HERBS

,
Refreshing

REFRESHING

Stimulates and wakes up the body, leaving it feeling cool, fresh, and energized.

SEE ALL 'REFRESHING' FOODS / HERBS

Diaphoretic

DIAPHORETIC

An herb that induces sweating, often by dilating blood vessels close to the skin.

SEE ALL 'DIAPHORETIC' FOODS / HERBS

Flushes Sinuses

FLUSHES-SINUSES

An herb that relieves sinus congestion by flushing out mucus.

SEE ALL 'FLUSHES-SINUSES' FOODS / HERBS

,
Warms Chest

WARMS-CHEST

Warms the chest and lungs, clearing mucus and allowing for clear breathing. Often these herbs are hot, aromatic, and pungent.

SEE ALL 'WARMS-CHEST' FOODS / HERBS

Cardiac Stimulant

CARDIAC-STIMULANT

Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.

SEE ALL 'CARDIAC-STIMULANT' FOODS / HERBS

Diuretic

DIURETIC

Herbs that promote urine formation, thereby flushing the kidneys and urinary tract while eliminating any excess water retention. As diuretics reduce water retention, they are often used to reduce blood pressure.

SEE ALL 'DIURETIC' FOODS / HERBS

Constituents:
Fats,
Calcium

CALCIUM

Calcium nourishes bones and muscles. A muscle cell is activated when calcium enters the cell. It relaxes when the calcium is secreted.

SEE ALL 'CALCIUM' FOODS / HERBS

,
Saponins

SAPONINS

Can be used to make soap. Saponins stimulate mucus membrane secretion, liquefying mucus for easy removal (expectorant).

SEE ALL 'SAPONINS' FOODS / HERBS

, Insoluble Fiber, Phosphorous, Polysaccharides, Sulfated Polysaccharides, Sulphur,
Nitric Oxide

NITRIC-OXIDE

Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.

SEE ALL 'NITRIC-OXIDE' FOODS / HERBS

,
Betaine

BETAINE

Used to reduce homocysteine in the blood, which supports proper liver function and prevents fatigue and blood clots. Improves muscle stamina and weight loss.

SEE ALL 'BETAINE' FOODS / HERBS

,
Catechins

CATECHINS

Antioxidant that reduces cancer and blood clots, dilates blood vessels, and is antimicrobial.

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, Tannins,
Rutin

RUTIN

Rutin is a flavonoid with anti-oxidant, anti-inflammatory and anti-cancer properties. Commonly used to treat conditions such as varicose veins, hemorrhoids, and high blood pressure.

SEE ALL 'RUTIN' FOODS / HERBS

,
Aromatase Inhibitor

AROMATASE-INHIBITOR

Blocks estrogen synthesis by inhibiting conversion of progesterone and testosterone into estrogen.

SEE ALL 'AROMATASE-INHIBITOR' FOODS / HERBS

, Soluble Fiber, Vitamin C, Vitamin A, Protein, Carbohydrate,
Isoflavone

ISOFLAVONE

A type of naturally occurring isoflavonoid. Many have a phytoestrogen effect. Frequently found in the pea family (Fabaceae).

SEE ALL 'ISOFLAVONE' FOODS / HERBS

,
Iron

IRON

Iron is necessary for the transport of oxygen in red blood cells.

SEE ALL 'IRON' FOODS / HERBS

,
Inositol

INOSITOL

Inositol is an alcohol sugar made naturally in the human body from glucose. It is lipotropic (aiding fat metabilism in the liver). It affects a variety of hormones, neurotransmitters, steroid, growth factors and water.

SEE ALL 'INOSITOL' FOODS / HERBS

, Folate, Manganese, Potassium, Beta Carotene,
Polyphenols

POLYPHENOLS

Polyphenols are powerful antioxidants seen in many fruits and vegetables. There are more than 8,000 types.

SEE ALL 'POLYPHENOLS' FOODS / HERBS

,
Phytates

PHYTATES

Phytates prevent absorption of nutrients. They are commonly found in all seeds, including nuts, grains, and beans. Sprouting greatly reduces phytate content, as well as long, slow cooking with vinegar.

SEE ALL 'PHYTATES' FOODS / HERBS

,
Flavonoids

FLAVONOIDS

Flavonoids are a colorful type of polyphenol. As all polyphenols, they have a strong antioxidant effect. Many flavonoids have an anti-inflammatory, and/or antiallergen effect.

SEE ALL 'FLAVONOIDS' FOODS / HERBS

Foods with a Similar Nature to Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas

  • Wasabi

    Wasabi has these Actions in Common

    Cardiac-stimulant, Flushes-sinuses, Warms-abdomen, Diaphoretic, Refreshing, Warms-chest, Diuretic, Wakes-you-up

    LEARN MORE

  • Horseradish

    Horseradish has these Actions in Common

    Cardiac-stimulant, Flushes-sinuses, Warms-abdomen, Diaphoretic, Refreshing, Warms-chest, Diuretic, Wakes-you-up

    LEARN MORE

  • Daikon Radish

    Daikon Radish has these Actions in Common

    Cardiac-stimulant, Flushes-sinuses, Warms-chest, Diaphoretic, Refreshing, Diuretic, Warms-abdomen

    LEARN MORE

  • Mustard Powder

    Mustard Powder has these Actions in Common

    Diaphoretic, Wakes-you-up, Diuretic, Warms-abdomen, Cardiac-stimulant, Flushes-sinuses, Warms-chest

    LEARN MORE

  • Mustard

    Mustard has these Actions in Common

    Diuretic, Warms-abdomen, Cardiac-stimulant, Flushes-sinuses, Warms-chest, Diaphoretic, Wakes-you-up

    LEARN MORE

  • Mustard Seed

    Mustard Seed has these Actions in Common

    Warms-abdomen, Cardiac-stimulant, Flushes-sinuses, Warms-chest, Diaphoretic, Wakes-you-up, Diuretic

    LEARN MORE

  • Garlic (raw)

    Garlic (raw) has these Actions in Common

    Flushes-sinuses, Diaphoretic, Warms-abdomen, Diuretic, Warms-chest, Cardiac-stimulant

    LEARN MORE

  • Salmon

    Salmon has these Actions in Common

    Makes-you-tired, Wakes-you-up, Nerve-relaxant-grounding, Warms-abdomen, Satisfies-stomach

    LEARN MORE

  • Beef

    Beef has these Actions in Common

    Nerve-relaxant-grounding, Warms-chest, Satisfies-stomach, Makes-you-tired, Warms-abdomen

    LEARN MORE

  • Tofu

    Tofu has these Actions in Common

    Makes-you-tired, Appetite-suppressant, Nerve-relaxant-grounding, Diuretic, Satisfies-stomach

    LEARN MORE

  • Acai

    Acai has these Actions in Common

    Nerve-relaxant-grounding, Wakes-you-up, Quenches-thirst, Appetite-suppressant, Refreshing

    LEARN MORE

Herbs & Supplements with a Similar Nature to Baked Sweet Potato with Lime, Sour Cream, & Crunchy Chickpeas

  • Holy Basil Leaf (Tulsi)

    Holy Basil Leaf (Tulsi) has these Actions in Common

    Nerve-relaxant-grounding, Refreshing, Warms-chest, Cardiac-stimulant, Diaphoretic, Diuretic

    LEARN MORE

  • Deodar (Himalayan Cedar, Devadaru)

    Deodar (Himalayan Cedar, Devadaru) has these Actions in Common

    Cardiac-stimulant, Diuretic, Refreshing, Wakes-you-up, Warms-chest

    LEARN MORE

  • Regular exercise

    Regular exercise has these Actions in Common

    Cardiac-stimulant, Diaphoretic, Refreshing, Wakes-you-up

    LEARN MORE

  • Sniff raw onions, chopped

    Sniff raw onions, chopped has these Actions in Common

    Diaphoretic, Flushes-sinuses, Refreshing, Wakes-you-up

    LEARN MORE

  • Hot Shower

    Hot Shower has these Actions in Common

    Warms-chest, Cardiac-stimulant, Diaphoretic, Flushes-sinuses

    LEARN MORE

  • Eucalyptus Essential Oil

    Eucalyptus Essential Oil has these Actions in Common

    Diaphoretic, Refreshing, Wakes-you-up, Warms-chest

    LEARN MORE

  • Hot Bath

    Hot Bath has these Actions in Common

    Cardiac-stimulant, Diaphoretic, Flushes-sinuses, Warms-chest

    LEARN MORE

  • Shilajit Tonic

    Shilajit Tonic has these Actions in Common

    Cardiac-stimulant, Diuretic, Refreshing, Wakes-you-up

    LEARN MORE

  • Epsom Salt Bath

    Epsom Salt Bath has these Actions in Common

    Flushes-sinuses, Warms-chest, Cardiac-stimulant, Diaphoretic

    LEARN MORE

  • Hyssop Powder

    Hyssop Powder has these Actions in Common

    Diaphoretic, Diuretic, Refreshing, Cardiac-stimulant

    LEARN MORE

  • Long inhale, short exhale

    Long inhale, short exhale has these Actions in Common

    Cardiac-stimulant, Refreshing, Wakes-you-up

    LEARN MORE


Joyful Belly is a recognized college of biocharacteristics medicine.

View Other Healthy Recipes for Autumn-Winter

This recipe is recommended for Autumn-Winter. Check out these other Autumn-Winter recipes here.
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About the Author

John Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful. John also directs the Joyful Belly College of Ayurveda, offering professional clinical training in Ayurveda for over 15 years.

John's hobbies & specialties include advanced digestive disorders, medieval Catholic philosophy, & botany. He holds a bachelor's degree in mathematics from Harvard University. John, his wife Natalie and their 7 kids live in Asheville, NC

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(5.00 out of 5 stars) 1 rating, 200 likes
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Anne Coquitlam, bc
2022-01-24
“This is so fulfilling and delicious! The instructions call for oil however oil is missing from the list of ingredients. I used enough oil to just make it work, maybe 3 tablespoons total. I will definitely make it again."
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