Steamed Yam
Dioscorea spp.Clinical Encyclopedia
Steamed yam is a nutritious tuber that is rich in carbohydrates and dietary fiber, making it an excellent source of energy. It is also packed with essential vitamins and minerals, contributing to overall health.
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 steamed to retain nutrients; can be seasoned with herbs and spices for added flavor.
Smart Selection & Storage
Choose firm, unblemished yams with smooth skin. Avoid those with soft spots or signs of sprouting.
Store in a cool, dry place away from direct sunlight. Once cooked, refrigerate in an airtight container.
Myths vs Realities
MythYam is fattening and should be avoided for weight loss.+
MythAll yams are the same.+
MythSteamed yam loses all its nutrients during cooking.+
Healthy Recipes
Steamed Yam and Avocado Salad
A refreshing salad combining the creaminess of avocado with the earthy flavor of steamed yam, topped with a zesty lime dressing.
- 2 cups steamed yam, cubed
- 1 ripe avocado, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cubed steamed yam, diced avocado, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together lime juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Spicy Steamed Yam and Black Bean Tacos
These vibrant tacos feature spicy steamed yam and black beans, wrapped in warm corn tortillas for a nutritious meal.
- 2 cups steamed yam, mashed
- 1 can black beans, rinsed and drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 6 corn tortillas
- Fresh cilantro for garnish
- 1. In a bowl, mix the mashed steamed yam with black beans, chili powder, and cumin until well combined.
- 2. Warm the corn tortillas in a skillet until pliable.
- 3. Spoon the yam and bean mixture onto each tortilla, garnish with fresh cilantro, and serve.
Steamed Yam and Kale Stir-Fry
A nutritious stir-fry featuring steamed yam and kale, tossed in a garlic-soy sauce for a quick and healthy meal.
- 2 cups steamed yam, sliced
- 2 cups kale, chopped
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Sesame seeds for garnish
- 1. In a large skillet, heat olive oil over medium heat and sauté minced garlic until fragrant.
- 2. Add chopped kale and stir-fry until wilted, then add sliced steamed yam.
- 3. Pour soy sauce over the mixture, toss to combine, and garnish with sesame seeds before serving.
Steamed Yam and Coconut Curry
A fragrant coconut curry featuring steamed yam, chickpeas, and spinach, perfect for a cozy dinner.
- 2 cups steamed yam, cubed
- 1 can coconut milk
- 1 cup chickpeas, rinsed
- 2 cups spinach
- 1 tablespoon curry powder
- Salt to taste
- 1. In a pot, combine coconut milk, curry powder, and salt, and bring to a simmer.
- 2. Add cubed steamed yam and chickpeas, cooking until heated through.
- 3. Stir in spinach until wilted, then serve warm over rice or quinoa.
Steamed Yam and Quinoa Bowl
A nourishing bowl filled with steamed yam, quinoa, and a variety of colorful vegetables, drizzled with a tahini dressing.
- 1 cup steamed yam, cubed
- 1 cup cooked quinoa
- 1/2 cup bell peppers, diced
- 1/2 cup cucumber, diced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1. In a bowl, layer cooked quinoa, steamed yam, bell peppers, and cucumber.
- 2. In a small bowl, mix tahini and lemon juice until smooth.
- 3. Drizzle the tahini dressing over the bowl and serve.
Steamed Yam and Lentil Patties
These protein-packed patties combine steamed yam and lentils, perfect for a healthy snack or light meal.
- 1 cup steamed yam, mashed
- 1 cup cooked lentils
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mix mashed steamed yam, cooked lentils, breadcrumbs, egg, cumin, salt, and pepper until well combined.
- 2. Form the mixture into patties and place them on a baking sheet.
- 3. Bake at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden brown.
Steamed Yam and Spinach Frittata
A healthy frittata packed with steamed yam and spinach, perfect for breakfast or brunch.
- 1 cup steamed yam, diced
- 1 cup fresh spinach
- 6 eggs
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted, then add diced steamed yam.
- 3. Pour the egg mixture over the vegetables and cook until the edges set, then transfer to the oven to broil until the top is golden.
Steamed Yam and Chickpea Salad
A hearty salad featuring steamed yam and chickpeas, tossed with a lemon-tahini dressing for a nutritious meal.
- 2 cups steamed yam, cubed
- 1 can chickpeas, rinsed
- 1/4 cup red onion, chopped
- 2 tablespoons tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cubed steamed yam, chickpeas, and red onion.
- 2. In a separate bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Steamed Yam and Vegetable Sushi Rolls
Delicious sushi rolls filled with steamed yam and colorful vegetables, perfect for a healthy snack or meal.
- 1 cup steamed yam, julienned
- 1 cucumber, julienned
- 1 carrot, julienned
- 4 sheets nori
- 1 cup sushi rice, cooked
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
- 2. Arrange steamed yam, cucumber, and carrot in a line across the rice.
- 3. Roll tightly, slice into pieces, and serve with soy sauce.
Steamed Yam and Berry Smoothie Bowl
A vibrant smoothie bowl made with steamed yam and mixed berries, topped with granola and nuts for a nutritious breakfast.
- 1 cup steamed yam, cooled
- 1 cup mixed berries
- 1 banana
- 1/2 cup almond milk
- Granola for topping
- Chopped nuts for garnish
- 1. In a blender, combine cooled steamed yam, mixed berries, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with granola and chopped nuts.
- 3. Serve immediately for a refreshing breakfast.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed yam?
Steamed yam is rich in carbohydrates, fiber, and essential vitamins, promoting energy, digestive health, and heart health.
How should I store steamed yam?
Store steamed yam in an airtight container in the refrigerator for up to 3-5 days.
Can I eat yam skin?
Yes, yam skin is edible and contains additional nutrients, but it should be thoroughly washed.
Is steamed yam gluten-free?
Yes, steamed yam is naturally gluten-free, making it suitable for those with gluten intolerance.
How many calories are in steamed yam?
There are approximately 116 calories in 100 grams of steamed yam.
Can steamed yam help with weight loss?
In moderation, steamed yam can aid weight loss due to its fiber content, which promotes satiety.
What nutrients are found in steamed yam?
Steamed yam is a good source of carbohydrates, fiber, vitamin C, and potassium.
How do I prepare steamed yam?
Peel and cut the yam into chunks, then steam until tender, about 20-30 minutes.