Yam or Elephants Foot is a super nutritious tuber stem. A lot confuse Yams with Sweet Potatoes but one distinctive feature is that they don’t taste sweet at all. They have a hard rock like exterior and are firm and crisp from the inside (check image at the end of this post). They can be very itchy, so always be careful while handling this vegetable. With a low glycemic index, being gluten free and vegan, Yams are considered a safe option for those suffering from diabetes. The rich dietary fibre content present in yam aids in healthy digestion and the potassium content helps stimulate smooth bowel movements. With antioxidants and anti-inflammatory properties, it’s good for those suffering from arthritis and asthma. As an excellent source of beta-carotene and vitamin A, Yam helps improve hair quality and growth as well. It’s known for its anti-ageing benefits too. The list of benefits is quite long but remember that this amazing vegetable is a powerhouse of vitamins and don’t forget to make this a part of your diet, if this isn’t already.
250 Grams Suran (Elephant Foot/Yam)
1 Tbsp Mustard Oil
1 Pinch Asafoetida (Hing)
1/4 Tsp Fenugreek Seeds (Methi Dana)
1/4 Tsp Mustard Seeds
1 Green Chilli
1 String Curry Leaves (Optional)
1 Tsp Turmeric powder
1/2 Tsp Kashmiri Red Chilli Powder
1 Tbsp Tamarind Paste
1 Tbsp Coriander Leaves
- Grease your hands first with some oil. Yam can get really itchy.
- Peel the Yam carefully and chop into small pieces.
- Soak in salt water for 5 mins. Using a colander, drain all the water. Also run plain water and clean them handsfree.
- Using a dry kitchen towel, semi-dry the chopped Yam and keep aside.
- In a deep pan, heat Mustard Oil.
- Splutter Mustard Seeds.
- Also add Fenugreek Seeds, Asafoetida, Chopped Green Chilli and Curry Leaves. Saute for a few seconds.
- Now add the chopped semi-dry Yam pieces along with a little salt. Mix well.
- Let this cook on a low-medium flame while stirring occasionally for 5-10 minutes, until they are soft and crunchy.
- Now add Turmeric powder and Kashmiri Red Chilli Powder. Saute for a minute.
- Also add Tamarind Paste. You can mix in a little water and then add to the Yam. Don’t skip Tamarind. Not adding this sour ingredient may cause an itchy throat.
- Mix everything very well. Check for salt and spices.
- Garnish with some fresh Coriander Leaves.
- Serve hot and crisp as a side dish with Rice and Dal. Or even as a snack 🙂
- You can also add in more water and Dry Red Chilli Paste and make it a little gravy like and serve with rotis or rice. We call this Surana Koot in Konkani/Mangalorean/GSB Cuisine. It’s on the spicier side.
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