Vegan Yam Sabzi Recipe

We all know that yam needs to be fried to be tasty, right? Well, that can easily be proved otherwise. Here is a lovely, yummy yam recipe you cannot ignore.

Whole Food Plant Based Yummy Yam Sabzi Recipe

Course: Course 2 (Vegetable Dishes) at Lunch & Dinner Meals
Cuisine: Tamil Recipe from South India
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4 People

INGREDIENTS

1/2 kg Yam
1/2 cup Peanuts
1/2 cup Pudina Leaves
2 pods Cardamom
1 Green Chili
1 tsp Turmeric Powder
1/2 tsp Black Pepper Powder
1 tbsp Cashews
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
1 pinch Asafoetida (Perunkaayam / Hing)

INSTRUCTIONS

1. Dry grind the pudina, pudina leaves, cardamom, green chili, cashews, miso paste, asafoetida, and black pepper powder together to make cashew masala paste.
2. Dice the yam into cubes and boil in minimal water with peanuts and turmeric powder until well cooked and all the water evaporates. Alternatively, steam cook.
3. Switch off stove and allow to cool completely.
4. Mix in cashew masala paste and gently turn the mix around without breaking the cubes. Serve garnished with pudina leaves.

Plant Based Chef Pro Tips for Yummy Yam Sabzi Recipe

1. Warning : Sometimes, yam can cause an allergic reaction. Cooking usually solves the issue. Once you cook this Sabzi, please check by eating one piece. If your mouth and throat itches, please do not eat it. Your hands itching while cutting is another sign that it could cause an allergic reaction on eating

Nutrition Science Highlights for Yummy Yam Sabzi Recipe

1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why wait until starchy vegetables are cool? When cooked starchy vegetables are allowed to cool on the counter or in the fridge, the starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the starchy vegetable healthier.
3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!