Cooked Yam
Dioscorea spp.Clinical Encyclopedia
Cooked yam is a starchy tuber that is rich in carbohydrates and provides a good source of dietary fiber, vitamins, and minerals. It is commonly consumed in various cuisines around the world.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed boiled or steamed; can be mashed or used in soups and stews for added texture and nutrition.
Smart Selection & Storage
Choose firm, smooth-skinned yams without blemishes or soft spots for the best quality.
Store in a cool, dry place away from direct sunlight; once cooked, refrigerate in an airtight container.
Myths vs Realities
MythYam is the same as sweet potato.+
MythEating yam will make you gain weight.+
MythCooked yam is not nutritious.+
Healthy Recipes
Spicy Yam and Black Bean Tacos
These vibrant tacos are filled with seasoned cooked yam and black beans, topped with fresh avocado and cilantro for a nutritious and satisfying meal.
- 2 cups cooked yam, diced
- 1 can black beans, rinsed and drained
- 1 tsp chili powder
- 1 tsp cumin
- 8 corn tortillas
- 1 avocado, sliced
- 1/4 cup fresh cilantro, chopped
- Lime wedges for serving
- 1. In a skillet, heat the cooked yam and black beans over medium heat, adding chili powder and cumin until warmed through.
- 2. Warm the corn tortillas in a separate pan until pliable.
- 3. Assemble the tacos by filling each tortilla with the yam and bean mixture, topping with avocado slices and cilantro, and serve with lime wedges.
Yam and Quinoa Salad
A refreshing salad combining cooked yam, quinoa, and a medley of colorful vegetables, drizzled with a zesty lemon vinaigrette.
- 1 cup cooked yam, cubed
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked yam, quinoa, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Yam and Spinach Frittata
This protein-packed frittata features cooked yam and fresh spinach, perfect for a healthy breakfast or brunch option.
- 1 cup cooked yam, mashed
- 4 large eggs
- 1 cup fresh spinach, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tbsp olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, whisk together eggs, salt, and pepper, then stir in the mashed yam, spinach, and feta.
- 3. Heat olive oil in an oven-safe skillet, pour in the egg mixture, and cook for 5 minutes before transferring to the oven to bake for 15-20 minutes until set.
Yam and Chickpea Curry
A hearty and flavorful curry made with cooked yam and chickpeas, simmered in coconut milk and spices for a comforting meal.
- 2 cups cooked yam, cubed
- 1 can chickpeas, rinsed and drained
- 1 can coconut milk
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tbsp curry powder
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, sauté onion and garlic until translucent, then stir in curry powder and cook for another minute.
- 2. Add cooked yam, chickpeas, and coconut milk, simmer for 15 minutes, seasoning with salt.
- 3. Serve hot, garnished with fresh cilantro.
Yam and Vegetable Stir-Fry
A quick and colorful stir-fry featuring cooked yam and a variety of fresh vegetables, tossed in a light soy sauce.
- 2 cups cooked yam, sliced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, grated
- 1. In a large skillet, heat sesame oil over medium-high heat, then add bell pepper, broccoli, and carrot, sautéing until tender.
- 2. Add the cooked yam and ginger, stirring to combine, and pour in soy sauce.
- 3. Cook for an additional 2-3 minutes, then serve immediately.
Yam and Lentil Soup
A nourishing soup made with cooked yam and lentils, seasoned with herbs and spices for a healthy comfort food option.
- 1 cup cooked yam, diced
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 1 tsp thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, vegetable broth, cooked yam, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until lentils are tender, then serve warm.
Yam and Berry Smoothie Bowl
A nutritious smoothie bowl featuring blended cooked yam and mixed berries, topped with granola and seeds for a healthy breakfast.
- 1 cup cooked yam, cooled
- 1 cup mixed berries (frozen or fresh)
- 1 banana
- 1 cup almond milk
- 1/4 cup granola
- 1 tbsp chia seeds
- Fresh berries for topping
- 1. In a blender, combine cooked yam, mixed berries, banana, and almond milk, blending until smooth.
- 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh berries.
- 3. Enjoy immediately with a spoon.
Yam and Turkey Meatballs
These flavorful meatballs combine cooked yam and ground turkey, baked to perfection and served with a side of marinara sauce.
- 1 cup cooked yam, mashed
- 1 lb ground turkey
- 1/4 cup breadcrumbs
- 1 egg
- 1 tsp garlic powder
- Salt and pepper to taste
- 1 cup marinara sauce
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix together mashed yam, ground turkey, breadcrumbs, egg, garlic powder, salt, and pepper until well combined.
- 3. Shape into meatballs and place on a baking sheet; bake for 20-25 minutes until cooked through, serving with marinara sauce.
Yam and Avocado Toast
A delicious twist on avocado toast, featuring creamy avocado and roasted cooked yam on whole-grain bread for a filling snack.
- 1 cup cooked yam, sliced
- 1 ripe avocado
- 4 slices whole-grain bread
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl, seasoning with salt and pepper.
- 3. Spread the mashed avocado on the toast, top with sliced cooked yam, and sprinkle with red pepper flakes before serving.
Yam and Coconut Pudding
A delightful dessert made from cooked yam and coconut milk, sweetened naturally and served chilled for a refreshing treat.
- 1 cup cooked yam, pureed
- 1 cup coconut milk
- 2 tbsp honey or maple syrup
- 1 tsp vanilla extract
- Pinch of salt
- Fresh fruit for topping
- 1. In a bowl, mix together pureed yam, coconut milk, honey, vanilla extract, and salt until smooth.
- 2. Pour the mixture into serving dishes and refrigerate for at least 2 hours until set.
- 3. Serve chilled, topped with fresh fruit.
Frequently Asked Questions (FAQ)
What are the health benefits of cooked yam?
Cooked yam is rich in carbohydrates and dietary fiber, which can aid digestion and provide energy.
How should I store cooked yam?
Store cooked yam in an airtight container in the refrigerator for up to 3-5 days.
Can cooked yam be frozen?
Yes, cooked yam can be frozen; however, it may change in texture once thawed.
Is cooked yam gluten-free?
Yes, cooked yam is naturally gluten-free, making it a great option for those with gluten intolerance.
How many calories are in cooked yam?
There are approximately 116 calories in 100 grams of cooked yam.
Can I eat cooked yam on a low-carb diet?
Cooked yam is relatively high in carbohydrates, so it may not be suitable for strict low-carb diets.
What is the glycemic index of cooked yam?
The glycemic index of cooked yam is around 54, which is moderate.
How can I incorporate cooked yam into my diet?
Cooked yam can be added to salads, soups, or served as a side dish with proteins.