Elephant Yam recipe –Also known as Suran in Hindi which is very popular dish in south India and it is served as a side dish. It is an easy and simple recipe that all would relish eating it. It is popular in south.
There are numerous variety of yam. All may not be itchy as elephant yam. But there is a solution to overcome the itchiness which is caused by the presence of oxalates crystals that I will be telling you about so you don’t get itching while chopping or consuming it.
Scrub and wash the Suran very well. Peel and wash again thoroughly. You may even wash it in a tamarind/ acidic water to wash away the fine calcium oxalate crystals which sometimes give you an itchy throat if not washed well.
About my Elephant yam recipe
My mother has a craze for south Indian food. Whenever there are enough south Indian ingredients in the kitchen there is some south Indian dish on our table. This time it is elephant yam which is a popular recipe in states like Karnataka, Andhra, Orissa, Maharashtra, Tamil Nādu and Goa.
They are mostly found in warmer regions. I have brought them from the market to prepare it from scratch. First, I scrub and wash them thoroughly and after peeling again repeat the step to prevent itching in the throat while eating. You can even wash them in tamarind / acidic water to wash the oxalate crystals present in them.
I preferred to cook them in cooking pot instead of pressure cooker to conserve the nutrients in it. If you prefer cooking in pressure cooker go ahead with it. Before we start our recipe let me highlight some of the major benefits of this vegetable.
Benefits of Elephant yam / Suran
It has numerous benefits which makes it important source of various nutrients. I will be highlighting some of them in below.
Fibrous:
It is fibrous and keeps one fuller for long duration helping one to keep away from unhealthy snacking in between the meals. It is preferred by many who are on the course to lose weight.
A meal in itself:
It is considered as a complete meal as they are rich in protein and carbohydrates. One can enjoy them as side dish in lunch and dinner or as a snack.
Keeps heart healthy:
This amazing vegetable keeps the heart healthy by lowering the bad cholesterol (LDL) in the body.
Promotes in building bones:
It is highly rich in minerals which promotes overall body health. These minerals also aid in building healthy bones and increasing the metabolism.
Immunity Booster
It is rich in vitamin C which boosts the immune system which helps to fight common diseases. It contains anti-bacterial properties which clears toxins and fights against infections.
Tocopherol properties
The tocopherol properties in this vegetable not only keeps the blood circulation smooth but it also helps to slow down the speed of aging.
Increases Brain functionality
It gives boost to brain functionality by making the memory sharp and increasing the concentration levels with the presence of omega-3 fatty acids and minerals like magnesium, phosphorus and zinc. Including this vegetable in your daily diet helps you to fight from depression and anxiety.
Ingredients (serve - 4 pax)
1.5 cups suran/ elephant yam cut into batons
1 tsp salt
1 tsp turmeric powder
1/4 th cup thick curd
1/4 th cup grated coconut
Water as required
For tempering
1 tsp jeera1 tsp mustard seeds
1 tsp sesame seeds (optional) 1 tbsp chana dal
A pinch of hing
2sliced green chillies
12-15 curry patta leaves
Photo wise steps
Wash The vegetable thoroughly and cook till tender
Scrub and wash the suran very well. Peel and wash again thoroughly. You may even wash it in a tamarind/ acidic water to wash away the fine calcium oxalate crystals which sometimes give you an itchy throat if not washed well.
Put the suran with salt and turmeric powder and 1/2 cup water and cook till tender. This will take 15-20 minutes.
After 20 minutes open the lid of the suran. It should be soft and water should have evaporated.
Take another cooking pan and prepare tempering
Take another small pan for tempering/tadka.
Heat 3 tbsp oil and add all the tempering ingredients. Keep stirring and frying for 2 minutes. And put off the gas.
Add tempering and coconut to the vegetable
Add the tempering to the suran and stir, cook and mix for two minutes. Now add the coconut.
Add curd and cook for sometime
Enjoy yam as a side dish in lunch and dinner or as a snack.
Video
Method
How to make Elephant yam
Put the Suran with salt and turmeric powder and 1/2 cup water and cook till tender. This will take 15-20 minutes.
Take another small pan for tempering/tadka.
Heat 3tbsp oil and add all the tempering ingredients. Keep stirring and frying for 2 minutes. And put off the gas.
After 20 minutes open the lid of the vegetable. It should be soft and water should have evaporated.
Add the tempering to the vegetable and stir, cook and mix for two minutes.
Now add the coconut and mix for a minute.
Add the curd and cook for another 2 minutes and put off the gas.
A quick and short summary with some important points.
Conclusion:
This vegetable is known by various names like Suran, elephant yam,
Jimikanda etc in different regions of India. It is massive in size. It is rich in minerals which promotes overall health. Being fibrous it
prevents one from unhealthy snacking between the meals.
In order to avoid itching in the throat wash them thoroughly. Peel them and again wash them.
You can also pressure cook them and peel them. This will make peeling easier. But pressure cooking may cause loss of vital nutrients. I have cooked them in a pan to keep it healthy.
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