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African Yam Recipes: Detailed Explanation on How to Prepare Them

African Yam Recipes: Detailed Explanation on How to Prepare Them

Published by Efe on 27th May 2022

There are many different ways to prepare yams, and each African yam recipe is unique in its way. This blog post will explain how to make some of the most popular African yam recipes. We will also provide pictures and videos so that you can see exactly how it's done! So whether you're looking for a new yam recipe to try or just want some cooking inspiration, this blog post is for you. Get your yams and other ingredients here and get cooking!

What you need to know about Yams

Yam and its health benefits

The yam is a tuber that is native to Africa and Asia. It is an important food crop in many parts of the world, especially in Africa where it is a staple food. Yams are rich in nutrients and have many health benefits. They are a good source of dietary fibre, vitamins, and minerals. Yams also contain antioxidants which can help to protect the body against diseases.

How to select the right Yam for your recipe

When selecting a yam for your recipe, it is important to choose one that is the right size and shape. Yams come in many different sizes and shapes, so it is important to select the one that is best suited for your recipe. For example, if you are making a stew or soup, you will need a larger yam. If you are making a side dish, you can use a smaller yam. If you are making yam porridge, you will need a soft yam.

Ways Yam can be prepared

There are many different ways to prepare yams. The most popular methods are boiling, baking, and frying. Each method has its own benefits and drawbacks.

Boiling: Boiling is the most common way to prepare yams. It is quick and easy, and it doesn't require any special equipment. Boiled yams are also very versatile - they can be used in soups, stews, side dishes, and even desserts! The downside of boiling yams is that they can become mushy if they are overcooked.

Baking: Baking yams is a good way to bring out their natural sweetness. It is also a very healthy way to prepare yams, as it doesn't require any oil or butter. Baked yams are often served as a side dish, but they can also be used in salads, soups, and stews. The downside of baking yams is that they can take a long time to cook, and they can be difficult to peel.

Frying: Frying yams is a popular way to prepare them in many parts of Africa. Fried yams are often served as a side dish or snack. They can also be used in soups and stews. The downside of frying yams is that they are high in fat and calories.

Some tips to note when preparing yams

- Always wash yams before cooking them, even if you are going to peel them.

- When peeling yams, make sure you do not let them touch your skin as it causes itching.

- Cut yams into uniform pieces so that they will cook evenly.

- If you are boiling yams, add them to boiling water and then reduce the heat so that they can cook slowly.

- If you are baking yams, wrap them in foil before baking so that they will retain their moisture.

- If you are frying yams, use light oil such as olive oil or vegetable oil.

African Yam recipes

There are many different African yam recipes. Some of the most popular ones include:

Yam and egg stew

This is a popular dish in Nigeria that is made with boiled yams, eggs, and vegetables.

Ingredients:

- Yams

- Eggs

- Tomatoes

- Peppers

- Onions

- Palm oil or vegetable oil

- Salt

Instruction:

Peel and chop the yams into small pieces. Boil the yams in water for 15 minutes. Whisk the eggs with a little salt. Then, in a pan with palm oil or vegetable oil, add the chopped tomatoes, peppers, onions, and fry. Add eggs and fry for additional five minutes. Serve the boiled yams.

The nutritional value of the recipe:

- Yam: Contains dietary fibre, vitamins, and minerals.

- Eggs: A good source of protein.

- Vegetables (onions, tomatoes, etc): A good source of vitamins and minerals.

Tips on how to make the recipe even healthier:

- Use less oil when frying the vegetables.

- Add more vegetables to the recipe.

Liberian Fried Yam

This is a popular dish in Liberia that is made with fried yams.

Ingredients:

- Yams

- Salt

- Vegetable oil or palm oil

Method of preparation:

Peel and chop the yams into small pieces. Add salt to the yams and mix well. Heat oil in a frying pan over medium heat. Add the yams to the pan and fry for 15 minutes or until they are golden brown. Serve with a dipping sauce or gravy.

The nutritional value of the recipe

- Yam: Contains dietary fibre, vitamins, and minerals.

- Salt: A good source of iodine.

- Vegetable oil or palm oil: A good source of fat.

Tips on how to make the recipe even healthier:

- Use less oil when frying the yams.

- Serve the yams with a healthy dipping sauce or gravy.

Ivorian Yam Stew

This is a popular dish on Ivory Coast that is made with stewed yams.

Ingredients:

- Yams

- Tomatoes

- Onions

- Peppers

- Salt

- Palm oil or vegetable oil

- Basic seasoning

Method of preparation:

Peel and chop the yams into small pieces. In a pot, add the yams, tomatoes, onions, peppers, salt, palm oil or vegetable oil, and basic seasoning. Cook the yams over medium heat for 30 minutes or until they are soft. Serve with rice or bread.

The nutritional value of the recipe:

- Yam: Contains dietary fibre, vitamins, and minerals.

- Vegetables(onions, tomatoes): A good source of vitamins and minerals.

- Palm oil or vegetable oil: A good source of fat.

Tips on how to make the recipe even healthier:

- Use less oil when cooking the yams.

- Add more vegetables to the recipe.

- Serve the yams with whole grain rice or bread.

South African Spicy Yam Salad

This is a popular dish in South Africa that is made with yams, vegetables, and spices.

Ingredients:

- Yams

- Cabbage

- Carrots

- Peppers

- Onions

- Chilli powder

- Garlic powder

- Salt

- Lemon juice

- Olive oil

Method of preparation:

Peel and chop the yams into small pieces, and boiled. Add the yams, cabbage, carrots, peppers, onions, chilli powder, garlic powder, salt, lemon juice, and olive oil to a bowl and mix well. Serve the salad cold or at room temperature.

The nutritional value of the recipe

- Yam: Contains dietary fibre, vitamins, and minerals.

- All vegetables: A good source of vitamins and minerals.

- Olive oil: A good source of healthy fats.

- Lemon juice: A good source of vitamin C.

Tips on how to make the recipe even healthier:

- Use less oil in the recipe.

- Add more vegetables to the recipe.

- Serve the salad with whole-grain bread or crackers.

Zimbabwean Maputi and Amasi with Yam

This is a popular dish in Zimbabwe that is made with yams, cornmeal, and milk.

Ingredients:

- Yams

- Cornmeal

- Milk

- Salt

Method of preparation:

Peel and chop the yams into small pieces. Boil the yams for 15 minutes. Add the cornmeal to a pot with milk and salt, and stir well. Add the boiled yams to the cornmeal mixture and stir well. Cook the maputi over low heat for 30 minutes or until it is thick. Serve with amasi or yoghurt.

The nutritional value of the recipe

- Yam: Contains dietary fibre, vitamins, and minerals.

- Cornmeal: A good source of carbohydrates.

- Milk: A good source of calcium and protein.

Tips on how to make the recipe even healthier

- Use skimmed milk instead of full-fat milk.

- Serve the maputi with a healthy dipping sauce or gravy.

- Add more vegetables to the recipe.

Where to buy Yams?

You can buy yams at most supermarkets, greengrocers, and markets. You can also buy yams from online grocery stores. Check us out on niyis.co.uk for your quality yams. All grocery items are available on pre-order, to be delivered to your doorstep anywhere in the UK. Shop with us today.

How to pick quality yams

When buying yams, look for yams that are:

- Firm

- Heavy

- Free from blemishes or bruises

- Smooth skinned

How to store Yams

To store yams, keep them in a cool, dry place. You can also store yams in the fridge, but they will last longer if they are stored in a cool, dry place. Yams can last up to two weeks when stored properly.

Final Thoughts

Yams are a versatile ingredient that can be used in many different dishes and Africans make sure to utilize them in most of their cooking.

However, when using yams generally, it is important to use fresh yams that are free from blemishes or bruises, and store them in a cool, dry place so they last up to two weeks. When making recipes with yams, you can make them healthier by using less oil, adding more vegetables, and serving with whole grain bread or rice. Try out some of the African Yam recipes above and enjoy!

Shop for your yams at niyis.co.uk today. Pre-order your groceries and have them delivered to your doorstep anywhere in the UK. Quality yams at great prices, shop with us today. Thank you for reading!