Sabzi of the Day - The Underrated Yam: Recipes to Explore Its Magic

Discover the magic of the humble yam—an often overlooked vegetable that's packed with flavor, nutrition, and endless possibilities for your next meal!

When we talk about root vegetables in Indian kitchens, yams often take a backseat to the more popular potatoes, sweet potatoes, or even carrots. Yet, the humble yam (known as Ratalu in Hindi or Suran in some regions) deserves much more attention for its rich taste, nutritional benefits, and versatility in cooking. Whether you’re new to yams or looking for new ways to incorporate them into your meals, let’s explore the magic of this underrated vegetable through some delicious recipes!

What Makes Yam Special?

Yams are not only tasty but also pack a punch when it comes to nutrition. They are rich in carbohydrates, fiber, and vitamins, particularly Vitamin C and Vitamin B6. These nutrients make yams great for boosting immunity, supporting digestive health, and even promoting heart health. They're also a fantastic source of potassium, which helps in managing blood pressure.

Moreover, yams have a slightly sweet flavor and a soft, creamy texture once cooked, making them an excellent addition to both savory and sweet dishes. Now, let’s dive into some delicious ways to enjoy this vegetable that often flies under the radar.

Suran Ki Sabzi (Spicy Yam Curry)

A simple, classic dish that captures the essence of Indian flavors, Suran Ki Sabzi is a hearty, spicy curry that pairs perfectly with roti or rice.

Ingredients

• 500g yam, peeled and diced
• 2 tbsp oil
• 1 tsp cumin seeds
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1 tsp ginger-garlic paste
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• Salt to taste
• Fresh coriander leaves for garnish

Method

1. Heat oil in a pan and add cumin seeds. Once they splutter, add the chopped onions and sauté until golden.
2. Add ginger-garlic paste, followed by tomatoes, and cook until soft.
3. Stir in the turmeric, red chili, and coriander powders.
4. Add the diced yam, salt, and a little water, and cook until the yam is tender.
5. Garnish with fresh coriander leaves and serve with roti or rice.

This simple yet flavorful dish brings out the yam’s creamy texture and pairs well with the spicy curry base.

Masala Suran (Spiced Yam Fritters)

For a crunchy snack or side dish, Masala Suran is a fantastic choice. Coated with a spice mix, these crispy yam fritters make for an irresistible treat.

Ingredients

• 400g yam, boiled and mashed
• 1-2 green chilies, finely chopped
• 1 tsp ginger, grated
• 1 tsp cumin powder
• 1 tsp garam masala
• Salt to taste
• 1 tbsp cornflour
• 1 tbsp chopped coriander leaves
• Oil for frying

Method

1. In a bowl, combine the mashed yam with green chilies, ginger, cumin powder, garam masala, and salt.
2. Add cornflour to bind the mixture together.
3. Shape the mixture into small fritters or patties.
4. Heat oil in a pan and fry the fritters until golden brown.
5. Drain on paper towels and serve hot with chutney or ketchup.

The crisp exterior and soft interior make these fritters a delightful snack, perfect for tea time or as a party appetizer.

Yam Paratha (Stuffed Yam Flatbread)

For a unique twist on the classic paratha, try stuffing it with a spiced yam filling. This recipe combines the goodness of whole wheat with the richness of yam, making it a wholesome meal.

Ingredients for the filling

• 1 cup boiled yam, mashed
• 1 onion, finely chopped
• 1 green chili, chopped
• 1 tsp cumin powder
• 1 tsp coriander powder
• Salt to taste
• Fresh coriander leaves

Ingredients for the dough

• 2 cups whole wheat flour
• Water as needed
• Salt to taste
• Ghee or oil for frying

Method

1. For the filling, mix mashed yam with onions, green chili, cumin powder, coriander powder, salt, and fresh coriander leaves.
2. For the dough, combine the whole wheat flour and salt, and knead into a soft dough using water.
3. Roll out a portion of dough, place the yam filling in the center, and seal it into a ball.
4. Roll out the stuffed dough ball into a paratha, and cook it on a griddle with ghee or oil until golden brown on both sides.
5. Serve hot with yogurt or pickle.

These stuffed parathas are a delicious and filling meal, offering a unique flavor profile that pairs beautifully with a cooling side of yogurt.

Yam Chaat (Suran Chaat)

If you love chaat, this tangy, spicy, and sweet Yam Chaat will quickly become a favorite. Perfect for a light evening snack or as a starter for a meal, this dish is a fusion of flavors.

Ingredients

• 200g yam, boiled and diced
• 2 tbsp yogurt
• 1 tbsp tamarind chutney
• 1 tsp chaat masala
• 1 tsp cumin powder
• Fresh coriander and pomegranate seeds for garnish
• Salt and pepper to taste

Method

1. Boil the yam until soft, then dice it into small pieces.
2. On a plate, arrange the diced yam and drizzle with yogurt, tamarind chutney, chaat masala, cumin powder, and a pinch of salt.
3. Garnish with fresh coriander, pomegranate seeds, and a sprinkle of black salt.
4. Serve immediately and enjoy the explosion of flavors.

This dish gives a fresh twist to yam and elevates its taste, making it a delightful option for chaat lovers.

Yams are a hidden gem in the world of vegetables, and with a little creativity, they can be transformed into a variety of delicious dishes. From spicy curries to crispy fritters, parathas, and even chaats, yams can be enjoyed in many forms.

So, the next time you’re at the market, don’t overlook the humble yam – it’s time to bring this versatile vegetable to the center of your plate!