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Purple Yam
Vegetables
Nutri-ScoreA

Purple Yam

Dioscorea alata

Clinical Encyclopedia

Purple yam, also known as ube, is a starchy root vegetable rich in antioxidants and vitamins. It is commonly used in desserts and traditional dishes in various cultures.

Scientific NameDioscorea alata
Region of OriginPhilippines
Popular Comparisons:
Purple Yam VS Acorn SquashPurple Yam VS Adria Blue PotatoesPurple Yam VS Air PotatoPurple Yam VS GarlicPurple Yam VS AlexandersPurple Yam VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories118 kcal
Water
77%
Fiber4g
Total29.6g
Protein
1.5g(5%)
Fats
0.2g(1%)
Carbohydrates
27.9g(94%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, purple yam helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in weight management.
✓Contains essential vitamins and minerals that contribute to overall health, including potassium for heart health.
✓May improve skin health due to its high vitamin C content, promoting collagen production.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to its high fiber content.
!Individuals with certain allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Best enjoyed cooked, whether steamed, boiled, or baked. Can be used in both sweet and savory dishes.

Smart Selection & Storage

How to Select

Choose firm, unblemished tubers with a vibrant purple color. Avoid those with soft spots or signs of sprouting.

How to Store

Store in a cool, dark place. Once cut, wrap tightly and refrigerate to maintain freshness.

Myths vs Realities

MythPurple yam is the same as purple sweet potato.+
RealityWhile they are similar, purple yam and purple sweet potato are different species with distinct flavors and textures.
MythEating purple yam can cause weight gain.+
RealityIn moderation, purple yam can be part of a healthy diet and may aid in weight management due to its fiber content.
MythPurple yam is only used in desserts.+
RealityPurple yam can be used in both sweet and savory dishes, adding flavor and nutrition.

Healthy Recipes

Purple Yam Quinoa Salad

A vibrant and nutritious salad combining purple yam with protein-rich quinoa, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup roasted purple yam, cubed
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, diced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, roasted purple yam, cherry tomatoes, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Purple Yam Smoothie Bowl

A creamy and colorful smoothie bowl made with purple yam, banana, and almond milk, topped with healthy seeds and fruits.

Ingredients
  • 1 cup cooked purple yam
  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh fruits for topping (e.g., berries, kiwi)
Instructions
  1. 1. In a blender, combine cooked purple yam, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh fruits.
  3. 3. Enjoy immediately with a spoon.

Purple Yam and Chickpea Patties

Delicious and protein-packed patties made from mashed purple yam and chickpeas, perfect for a healthy snack or meal.

Ingredients
  • 1 cup mashed purple yam
  • 1 cup canned chickpeas, drained and rinsed
  • 1/4 cup breadcrumbs
  • 1/4 cup green onions, chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash chickpeas and mix in mashed purple yam, breadcrumbs, green onions, cumin, salt, and pepper.
  2. 2. Form the mixture into patties.
  3. 3. Heat olive oil in a pan and cook the patties for 3-4 minutes on each side until golden brown.

Purple Yam Pancakes

Fluffy and nutritious pancakes made with purple yam, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup purple yam puree
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1 cup almond milk
  • 1 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. 1. In a bowl, mix purple yam puree, whole wheat flour, baking powder, maple syrup, almond milk, vanilla extract, and salt until smooth.
  2. 2. Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
  3. 3. Cook for 2-3 minutes on each side until golden and serve with fresh fruit.

Purple Yam and Spinach Frittata

A healthy and colorful frittata packed with purple yam and spinach, perfect for breakfast or a light lunch.

Ingredients
  • 1 cup purple yam, cooked and diced
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for greasing
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. In a greased oven-safe skillet, layer the purple yam and spinach, pour the egg mixture over, and sprinkle with feta cheese.
  4. 4. Bake for 20-25 minutes until set and golden.

Purple Yam Hummus

A vibrant twist on classic hummus, this purple yam version is creamy, nutritious, and perfect for dipping.

Ingredients
  • 1 cup cooked purple yam
  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 garlic clove
  • Salt to taste
Instructions
  1. 1. In a food processor, combine purple yam, chickpeas, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water if needed for desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita chips.

Purple Yam and Black Bean Tacos

Flavorful and healthy tacos filled with roasted purple yam and black beans, topped with avocado and salsa.

Ingredients
  • 1 cup roasted purple yam, cubed
  • 1 cup canned black beans, drained and rinsed
  • Corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. Warm the corn tortillas in a skillet.
  2. 2. In each tortilla, layer roasted purple yam and black beans.
  3. 3. Top with avocado slices, salsa, and fresh cilantro before serving.

Purple Yam Risotto

A creamy and comforting risotto made with arborio rice and infused with the natural sweetness of purple yam.

Ingredients
  • 1 cup arborio rice
  • 2 cups vegetable broth
  • 1 cup purple yam, pureed
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup parmesan cheese
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add arborio rice and stir for 2 minutes, then gradually add vegetable broth, stirring frequently.
  3. 3. Once the rice is creamy and cooked, stir in purple yam puree, parmesan cheese, salt, and pepper before serving.

Purple Yam Energy Bites

Nutritious and delicious energy bites made with purple yam, oats, and nut butter, perfect for a quick snack.

Ingredients
  • 1 cup cooked purple yam
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey or maple syrup
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix together purple yam, rolled oats, almond butter, honey, chocolate chips, and vanilla until well combined.
  2. 2. Form the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Frequently Asked Questions (FAQ)

What is purple yam?

Purple yam, or ube, is a tuber known for its vibrant purple color and sweet flavor, commonly used in Filipino desserts.

How do you cook purple yam?

You can boil, steam, or bake purple yam. It can also be mashed or pureed for various recipes.

Is purple yam healthy?

Yes, it is rich in vitamins, minerals, and antioxidants, making it a nutritious addition to your diet.

Can purple yam be eaten raw?

It is not recommended to eat purple yam raw as it is typically consumed cooked.

How can I store purple yam?

Store in a cool, dry place away from sunlight. Once cooked, refrigerate in an airtight container.

What are the health benefits of purple yam?

It supports digestive health, boosts immunity, and may improve skin health due to its antioxidant properties.

Can purple yam be used in desserts?

Absolutely! It is commonly used in desserts like cakes, ice creams, and pastries.

Is there a difference between purple yam and sweet potato?

Yes, while both are starchy root vegetables, purple yam has a distinct flavor and is often sweeter than orange-fleshed sweet potatoes.

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Featured Guides
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