Steamed Yam
Dioscorea spp.Clinical Encyclopedia
Steamed Yam provides 116 kcal, 1.5g of protein, 27.9g of carbohydrates, and 4.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steamed yam is a nutritious root vegetable known for its high carbohydrate content and rich source of vitamins and minerals. It is often enjoyed for its creamy texture and versatility in various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; can be paired with healthy dips or sauces.
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
Healthy Recipes
Spicy Steamed Yam and Black Bean Salad
This vibrant salad combines the sweetness of steamed yam with the earthiness of black beans, topped with a zesty lime dressing for a refreshing meal.
- 2 cups steamed yam, cubed
- 1 cup black beans, rinsed and drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large bowl, combine the steamed yam, black beans, cherry tomatoes, red onion, and cilantro.
- 2. In a separate small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Coconut Curry Steamed Yam
A creamy coconut curry sauce envelops tender steamed yam, creating a comforting and nutritious dish that's perfect for any meal.
- 2 cups steamed yam, sliced
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 tablespoon ginger, grated
- 1 tablespoon garlic, minced
- 1 cup spinach
- Salt to taste
- 1. In a saucepan, heat the coconut milk over medium heat and stir in the red curry paste, ginger, and garlic.
- 2. Add the steamed yam slices and simmer for 10 minutes until heated through.
- 3. Stir in the spinach until wilted, season with salt, and serve warm.
Steamed Yam and Kale Fritters
These crispy fritters made from steamed yam and kale are a nutritious snack or appetizer, packed with flavor and healthy ingredients.
- 1 cup steamed yam, mashed
- 1 cup kale, finely chopped
- 1/2 cup chickpea flour
- 1/4 cup onion, diced
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix the mashed yam, chopped kale, chickpea flour, onion, cumin, salt, and pepper until well combined.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet over medium heat and fry the patties until golden brown on both sides. Drain on paper towels before serving.
Steamed Yam with Avocado and Lime
This simple yet delicious dish features steamed yam topped with creamy avocado and a splash of lime, making it a perfect side or snack.
- 2 cups steamed yam, sliced
- 1 ripe avocado, diced
- Juice of 1 lime
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. Arrange the steamed yam slices on a serving plate.
- 2. Top with diced avocado and drizzle with lime juice.
- 3. Season with salt and pepper, garnish with cilantro, and serve immediately.
Steamed Yam and Quinoa Bowl
A wholesome bowl featuring steamed yam and quinoa, topped with roasted vegetables and a tahini dressing for a nutrient-packed meal.
- 1 cup steamed yam, cubed
- 1 cup cooked quinoa
- 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a bowl, combine the cooked quinoa, steamed yam, and roasted vegetables.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the tahini dressing over the bowl and serve warm.
Steamed Yam and Chickpea Stew
This hearty stew combines steamed yam and chickpeas in a flavorful tomato base, perfect for a cozy dinner.
- 2 cups steamed yam, cubed
- 1 can chickpeas, rinsed and drained
- 1 can diced tomatoes
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large pot, sauté the onion and garlic until translucent.
- 2. Add the diced tomatoes, chickpeas, paprika, salt, and pepper, and simmer for 10 minutes.
- 3. Stir in the steamed yam and cook for an additional 5 minutes. Garnish with fresh parsley before serving.
Steamed Yam and Vegetable Stir-Fry
A colorful stir-fry featuring steamed yam and a variety of vegetables, tossed in a light soy sauce for a quick and healthy meal.
- 2 cups steamed yam, sliced
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil over medium-high heat and add the broccoli, bell peppers, and carrot.
- 2. Stir-fry for 5 minutes until the vegetables are tender-crisp.
- 3. Add the steamed yam, soy sauce, and ginger, and stir-fry for an additional 2 minutes before serving.
Steamed Yam and Lentil Salad
A protein-packed salad featuring steamed yam and lentils, dressed with a tangy vinaigrette for a nutritious meal.
- 2 cups steamed yam, cubed
- 1 cup cooked lentils
- 1/2 cup diced cucumber
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a bowl, combine the steamed yam, cooked lentils, cucumber, and red onion.
- 2. In a separate bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Steamed Yam and Spinach Stuffed Peppers
Bell peppers stuffed with a savory mixture of steamed yam and spinach, baked until tender for a delicious and healthy dish.
- 2 cups steamed yam, mashed
- 1 cup spinach, chopped
- 4 bell peppers, halved and seeded
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the mashed yam, chopped spinach, feta cheese, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Steamed Yam and Berry Smoothie Bowl
A nutritious smoothie bowl made with steamed yam and mixed berries, topped with granola and seeds for a healthy breakfast.
- 1 cup steamed yam, cooled
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 banana
- 1 cup almond milk
- 1/4 cup granola
- 1 tablespoon chia seeds
- 1. In a blender, combine the steamed yam, mixed berries, banana, and almond milk. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with granola and chia seeds.
- 3. Serve immediately and enjoy!
Frequently Asked Questions (FAQ)
What are the health benefits of steamed yam?
Steamed yam is rich in fiber, vitamins, and minerals, promoting digestive health, heart health, and providing sustained energy.
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 a great option for those with gluten intolerance.
How can I incorporate steamed yam into my diet?
Steamed yam can be added to salads, served as a side dish, or blended into smoothies for added nutrition.
What is the glycemic index of steamed yam?
The glycemic index of steamed yam is approximately 54, which is moderate.
Can steamed yam help with weight loss?
In moderation, steamed yam can aid in weight loss due to its fiber content, which promotes satiety.
Is steamed yam safe for diabetics?
Yes, steamed yam can be included in a diabetic diet in moderation, but portion control is important.