Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. The flesh varies in colour from tan to pink or purple. These are perennial herbaceous vines cultivated for the consumption of their starchy tubers in Africa, Asia, Latin America, the Caribbean and Oceania.
A cup of yam provides 5.3 grams of fibre. Fibre aids digestion and helps prevent constipation. Regular consumption of fibre could help prevent heart disease and certain types of cancer.
Yam contains potassium which strengthens the muscles, and vitamin A, vitamin C and iron, nutrients needed for a strong immune system. It also contains substantial amounts of B vitamins, mostly B6, which protect blood vessels and the heart.
Now, for a recipe.
Yam Raita
Yogurt (curd): 250 gm
Yam (boiled and mashed): 100 gm
Green chilli: 2 (chopped)
Black pepper: quarter tsp
Salt: half tsp
Roasted cumin seed powder: half tsp
Method: Whisk the curd and keep it aside. Now put mashed yam, salt, green chilli, black pepper, roasted cumin seed powder into the curd and mix well. Put yam raita in a bowl.
Garnish it with cumin powder.
Junior Sous Chef, Vivanta by Taj – Fisherman’s Cove
