Can You Cook Dishes with Yam?

Yams are a versatile and nutritious root vegetable that can be used in a variety of dishes across different cuisines. Whether you’re looking to incorporate yams into your everyday meals or create something special for a festive occasion, here’s a guide to cooking with yams.

Overview of Yams

Before diving into the recipes, it’s important to understand the characteristics of yams. Unlike sweet potatoes, yams are not typically sweet and have a firm, starchy texture. They are available in a range of colors, from white to orange, with orange being the most common variety in supermarkets.

Nutritional Benefits

Yams are rich in vitamins A and C, fiber, and various minerals such as potassium and calcium. They are a great source of beta-carotene, which is beneficial for eye health, and are low in calories, making them a healthy addition to your diet.

Preparing Yams

Cleaning and Peeling

1. Wash the yams thoroughly under running water to remove any dirt or soil.
2. Trim the ends of the yams.
3. Using a vegetable peeler or a sharp knife, peel the skin off the yams. The skin can be tough and may have a bitter taste, so it’s important to remove it.

Cutting and Slicing

Once peeled, you can cut yams into various shapes and sizes, depending on the recipe you’re following. Common cuts include cubes, slices, and matchsticks.

Cooking Methods

Boiling

Boiling is a simple method that retains the yams’ nutrients and natural flavor. Here’s how to do it:

1. Cut the yams into bite-sized pieces.
2. Place the yams in a pot of cold water.
3. Bring the water to a boil, then reduce the heat and simmer until the yams are tender, about 15-20 minutes.
4. Drain the yams and serve.

Baking

Baking yams is a healthy cooking method that enhances their natural sweetness. Here’s the process:

1. Preheat your oven to 400°F (200°C).
2. Wrap the yams in aluminum foil.
3. Place them on a baking sheet and bake for 45-50 minutes or until tender.
4. Remove from the oven and let them cool slightly before serving.

Roasting

Roasting gives yams a crispy texture and nutty flavor. Follow these steps:

1. Preheat your oven to 425°F (220°C).
2. Peel and cut the yams into cubes.
3. Toss the cubes with olive oil, salt, and pepper.
4. Spread them out on a baking sheet in a single layer.
5. Roast for 20-25 minutes, or until golden brown and crispy.

Steaming

Steaming is a healthy way to cook yams without adding excess fat. Here’s how:

1. Cut the yams into thin slices or small cubes.
2. Place the yams in a steamer basket.
3. Bring a pot of water to a boil and place the steamer basket inside.
4. Cover and steam for 15-20 minutes, or until tender.

Recipes Using Yams

Roasted Yam Soup

Ingredients:

• 2 large yams, peeled and cut into cubes
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 can of coconut milk
• Salt and pepper to taste
• Optional: ¹⁄₂ teaspoon of ground cumin

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, cooking until translucent.
2. Add yams to the pot and cook for 5 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat, cover, and simmer for 20 minutes.
5. Add coconut milk and season with salt, pepper, and cumin if desired.
6. Blend the soup until smooth using an immersion blender or in batches in a blender.
7. Serve hot.

Baked Yam Fries

Ingredients:

• 3 large yams, peeled and cut into fries
• 2 tablespoons of olive oil
• Salt and pepper to taste
• Optional: Herbs (like rosemary or thyme)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the yam fries in a single layer on a baking sheet.
3. Drizzle with olive oil and season with salt, pepper, and herbs if desired.
4. Bake for 25-30 minutes, flipping halfway through, or until crispy and golden.

Yam and Chickpea Curry

Ingredients:

• 2 large yams, peeled and cut into cubes
• 1 can of chickpeas, drained and rinsed
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 tablespoon of curry powder
• 1 teaspoon of ground cumin
• 2 tablespoons of olive oil
• 4 cups of vegetable broth
• Salt and pepper to taste
• Optional: Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, cooking until translucent.
2. Add yams and chickpeas to the pot, cooking for 5 minutes.
3. Stir in curry powder and cumin.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat, cover, and simmer for 20 minutes, or until the yams are tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro if desired.

Conclusion

Yams are a nutritious and versatile vegetable that can be cooked in a variety of ways. From roasted to steamed, yams can be the star of your meal or a complementary ingredient in a dish. Experiment with different cooking methods and recipes to discover your favorite way to enjoy this delicious root vegetable.