Ingredient Ideology | Ways With Yam Or Suran In Cooking By: Dr. Kaviraj Khialani- Celebrity Master Chef

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Introduction To Yam Or Suran:

Suran, Also Known As Yam Or Elephant Foot Yam, Is A Tropical Tuber Widely Cultivated For Its Starchy Edible Root. Belonging To The Dioscoreaceae Family, Suran Is A Staple In Many Asian And African Cuisines. Its Unique Appearance, Characterized By A Rough, Scaly Exterior Resembling An Elephant's Foot, Contributes To Its Distinctive Identity. This Versatile Tuber Is Not Only A Source Of Nutrition But Also Holds Cultural Significance In Various Regions Where It Is Consumed.

Origin Of Yam Or Suran

The Exact Origin Of Suran Can Be Traced To Southeast Asia And Is Believed To Have Been Cultivated For Centuries. It Is Thought To Have Originated In Regions Encompassing India, Malaysia, And Indonesia. Over Time, Suran Spread To Other Tropical And Subtropical Areas, Becoming A Significant Part Of The Culinary Landscape In Many Countries. As A Hardy And Adaptable Crop, Suran Thrives In Warm Climates With Well-Drained Soil, Making It Well-Suited For Cultivation In Diverse Regions Across Asia, Africa, And Parts Of The Americas.

Health Benefits Of Yam/Suran:

Yam, Including Suran, Offers Various Health Benefit:

Rich In Nutrients: Yam Is A Good Source Of Essential Nutrients Such As Carbohydrates, Fiber, Vitamin C, Vitamin B6, Potassium, And Manganese.

Digestive Health: The Fiber Content In Yam Supports Digestive Health By Promoting Regular Bowel Movements And Preventing Constipation.

Antioxidant Properties: The Presence Of Antioxidants, Especially Vitamin C, Helps Neutralize Free Radicals In The Body, Potentially Reducing The Risk Of Chronic Diseases.

Blood Sugar Regulation: The Fiber And Complex Carbohydrates In Yam Contribute To Stable Blood Sugar Levels, Making It A Suitable Option For Those Managing Diabetes.

Heart Health: Potassium In Yam Supports Heart Health By Helping Regulate Blood Pressure, Reducing The Risk Of Cardiovascular Diseases.

Immune System Support: Vitamin C And Other Antioxidants In Yam Play A Role In Supporting The Immune System, Helping The Body Defend Against Infections And Illnesses.

Bone Health: Yam Contains Minerals Like Manganese And Potassium, Which Are Important For Maintaining Healthy Bones.

Weight Management: The Fiber Content In Yam Can Contribute To A Feeling Of Fullness, Potentially Aiding In Weight Management By Reducing Overall Calorie Intake.

Using Yam/Suran In Kitchen

Suran, Or Elephant Foot Yam, Is A Versatile Ingredient That Can Be Used In Various Culinary Applications. Here Are Some Common Ways To Use Suran In The Kitchen:

Curries And Stews: Suran Is Often Used In Traditional Curries And Stews. Its Starchy Texture Absorbs Flavors Well, Making It A Great Addition To Spicy And Aromatic Dishes.

Frying And Roasting: Suran Can Be Cut Into Slices Or Cubes And Fried Or Roasted. This Method Enhances Its Natural Sweetness And Creates A Crispy Exterior.

Grilled Or Barbecued: Suran Can Be Marinated And Grilled Or Barbecued For A Smoky Flavor. It Works Well With Various Spices And Marinades.

Soups And Broths: Adding Suran To Soups And Broths Can Provide A Hearty And Substantial Element. Its Texture Complements Liquid-Based Dishes.

Stir-Fries: Suran Can Be Included In Stir-Fries With A Mix Of Vegetables And Sauces. Its Firmness Holds Up Well In High-Heat Cooking.

Chips Or Fries: Thin Slices Of Suran Can Be Deep-Fried Or Baked To Create Chips Or Fries. This Offers A Crunchy And Flavorful Snack.

Grated In Batters: Grated Suran Can Be Added To Batters For Pancakes, Fritters, Or Pakoras, Enhancing The Texture And Nutritional Content.

Pickling: Suran Can Be Pickled In Various Ways, Adding A Tangy And Spicy Element To Your Meals.

Recipes Using Yam/Suran

1. Suran Stir-Fry:

Ingredients:

  • 1 Medium-Sized Suran (Elephant Foot Yam), Peeled And Diced

  • 1 Onion, Finely Chopped

  • 1 Tomato, Chopped

  • 1 Green Chili, Finely Chopped

  • 1 Teaspoon Ginger-Garlic Paste

  • 1/2 Teaspoon Turmeric Powder

  • 1 Teaspoon Cumin Seeds

  • 1 Teaspoon Coriander Powder

  • Salt To Taste

  • Fresh Coriander Leaves For Garnish

  • Cooking Oil

Instructions:

  1. Heat Oil In A Pan, Add Cumin Seeds, And Let Them Splutter.

  2. Add Chopped Onion And Green Chili, Sauté Until Onions Are Golden Brown.

  3. Stir In Ginger-Garlic Paste And Sauté For A Minute.

  4. Add Diced Suran, Turmeric Powder, Coriander Powder, And Salt. Mix Well.

  5. Cover And Cook On Medium Heat, Stirring Occasionally Until Suran Is Tender.

  6. Add Chopped Tomatoes And Cook Until They Are Soft And The Suran Is Cooked Through.

  7. Garnish With Fresh Coriander Leaves And Serve Hot.

2. Suran Chips:

Ingredients:

  • 1 Large Suran (Elephant Foot Yam), Peeled And Thinly Sliced

  • 1 Tablespoon Rice Flour

  • 1 Teaspoon Red Chili Powder

  • Salt To Taste

  • Oil For Frying

Instructions:

  1. In A Bowl, Mix Rice Flour, Red Chili Powder, And Salt.

  2. Toss The Thinly Sliced Suran In The Spice Mixture, Ensuring Even Coating.

  3. Heat Oil In A Pan For Deep Frying.

  4. Fry The Suran Slices In Batches Until They Are Golden Brown And Crisp.

  5. Remove From The Oil And Place On Absorbent Paper To Drain Excess Oil.

  6. Serve The Suran Chips As A Crunchy Snack Or As A Side Dish.

3.Suran Curry:

Ingredients:

  • 1 Medium-Sized Suran (Elephant Foot Yam), Peeled And Diced

  • 1 Onion, Finely Chopped

  • 2 Tomatoes, Pureed

  • 1 Tablespoon Ginger-Garlic Paste

  • 1 Teaspoon Turmeric Powder

  • 1 Teaspoon Red Chili Powder

  • 1 Teaspoon Garam Masala

  • Salt To Taste

  • Fresh Cilantro For Garnish

  • Cooking Oil

Instructions:

  1. Heat Oil In A Pan, Sauté Onions Until Golden Brown.

  2. Add Ginger-Garlic Paste, Diced Suran, And Cook Until Suran Is Slightly Tender.

  3. Mix In Tomato Puree, Turmeric Powder, Red Chili Powder, Garam Masala, And Salt.

  4. Cook Until Suran Is Fully Cooked, And The Curry Reaches Desired Consistency.

  5. Garnish With Fresh Cilantro And Serve With Rice Or Flatbread.

4. Suran Masala Roast:

Ingredients:

  • 1 Large Suran (Elephant Foot Yam), Peeled And Cut Into Cubes

  • 2 Tablespoons Oil

  • 1 Teaspoon Mustard Seeds

  • Curry Leaves

  • 1 Tablespoon Sambar Powder

  • Salt To Taste

Instructions:

  1. Heat Oil In A Pan, Add Mustard Seeds And Curry Leaves.

  2. Add Suran Cubes, Sambar Powder, And Salt. Roast Until Suran Is Golden Brown.

  3. Stir Occasionally, Ensuring Even Coating Of Masala.

  4. Once Suran Is Tender And Roasted, Remove From Heat.

  5. Serve Hot As A Side Dish Or Snack.

5. Suran Kebabs:

Ingredients:

  • 1 Cup Boiled And Mashed Suran

  • 1/2 Cup Boiled And Mashed Potatoes

  • 1/2 Cup Breadcrumbs

  • 1 Teaspoon Garam Masala

  • 1 Teaspoon Chaat Masala

  • Salt To Taste

  • Oil For Frying

Instructions:

  1. Mix Mashed Suran, Potatoes, Breadcrumbs, Garam Masala, Chaat Masala, And Salt.

  2. Shape The Mixture Into Small Kebabs.

  3. Heat Oil In A Pan, Shallow Fry The Kebabs Until Golden Brown.

  4. Serve With Mint Chutney Or Your Favorite Sauce.

6. Yam Pineapple Salad:
Ingredients:

  • 2 Cups Yam, Peeled And Diced

  • 1 Cup Pineapple Chunks, Fresh Or Canned

  • 1/2 Cup Red Bell Pepper, Diced

  • 1/4 Cup Red Onion, Finely Chopped

  • 1/4 Cup Fresh Cilantro, Chopped

  • 1/4 Cup Unsweetened Coconut Flakes (Optional)

  • 2 Tablespoons Olive Oil

  • 1 Tablespoon Lime Juice

  • 1 Teaspoon Honey Or Maple Syrup

  • Salt And Pepper To Taste


Instructions:

  1. Peel And Dice The Yam Into Bite-Sized Pieces. Boil In Salted Water Until Tender But Still Firm. Drain And Let It Cool.

  2. If Using Fresh Pineapple, Peel, And Dice It Into Chunks. In A Bowl, Combine The Cooled Yam, Pineapple Chunks, Diced Red Bell Pepper, Chopped Red Onion, And Fresh Cilantro.

  3. In A Small Bowl, Whisk Together Olive Oil, Lime Juice, Honey Or Maple Syrup, Salt, And Pepper. Adjust The Sweetness And Acidity According To Your Taste.

  4. Pour The Dressing Over The Yam And Pineapple Mixture. Gently Toss To Coat All The Ingredients Evenly.

  5. If Using Coconut Flakes, Add Them To The Salad And Toss Again.

  6. Refrigerate The Salad For At Least 30 Minutes To Allow The Flavors To Blend And The Salad To Cool.

  7. Serve The Yam Pineapple Salad Chilled As A Side Dish Or A Refreshing Appetizer.

  8. Garnish With Additional Cilantro Before Serving, If Desired.

Instructions:

  1. Choose A Suran That Feels Firm And Heavy For Its Size.

  2. Look For Smooth, Unblemished Skin Without Soft Spots Or Signs Of Decay.

  3. Use A Sharp Knife To Remove The Rough, Scaly Skin Of The Suran.

  4. Suran Contains Oxalate Crystals That Can Cause Skin Irritation. To Minimize This, Rub Your Hands With Oil Before Handling Or Wear Gloves.

  5. Suran Is Versatile And Can Be Boiled, Fried, Roasted, Or Incorporated Into Various Dishes.

  6. Suran Has A Neutral Taste And Can Absorb Flavors Well. Pair It With Spices, Herbs, And Seasonings To Enhance Its Taste In Various Dishes.

  7. If Not Using Immediately, Immerse Cut Suran In Water With A Little Lemon Juice Or Vinegar To Prevent Browning.

  8. Store Suran In A Cool, Dry Place. Once Cut, Store It In The Refrigerator For A Few Days.

Conclusion:

Suran, Or Elephant Foot Yam, Is A Versatile And Nutritious Tuber With A Rich Culinary History. From Its Origins In Southeast Asia To Its Widespread Cultivation In Various Tropical Regions, Suran Has Become A Staple In Many Cuisines. Its Unique Appearance, Characterized By A Scaly Exterior Resembling An Elephant's Foot, Adds To Its Distinct Identity.Suran Offers A Range Of Health Benefits, Including Being A Good Source Of Nutrients, Supporting Digestive Health, And Contributing To Heart Health And Immune System Support. Its Adaptability To Different Cooking Methods Makes It A Versatile Ingredient In The Kitchen.Whether You're A Seasoned Chef Or A Home Cook, Incorporating Suran Into Your Culinary Repertoire Can Bring A Unique And Nutritious Element To Your Dining Experience.