What Is Pounded Yam? | A Guide To Pounded Yam

What Is Pounded Yam? | A Guide To Pounded Yam

Published by Emma on 2nd Jul 2022

Pounded yam is a staple of the African diet, but it's also popular in other parts of the world. It's a simple dish that can be prepared with just a few ingredients and minimal skill, but it's also full of flavour and nutrition.

What is pounded yam?

Pounded yam is a popular African dish as smooth as mashed potatoes but heavier; its taste is delicious when mixed with vegetable soup.

It is packed with antioxidants, including vitamin C. These compounds help the body fight infection and eliminate malignant cells that create free radicals. Pounded yam is also believed to be an ideal food for individuals with arthritis or asthma.

Pounded yam is a traditional Nigerian food native to the Yoruba, Igbo, Ebira, and Tiv ethnic groups. It is prepared by pounding boiled yam with a mortar and pestle.

In Nigeria, pounded yam is called "swallows." It is one among a variety of starchy foods in Nigeria. These other foods include eba, amala, starch, and fufu.

Also, pounded yam is arguably the most deliciously popular traditional West African food, and it goes by several names depending on where you are.

In Ivory Coast, it's called foutou; in Togo and Benin, it goes by the name fufu; and in Ghana, it's called yam fufu.

Also, a study on the glycaemic index of pounded yam has found that it is moderate, especially in type-2 diabetics.

What is pounded yam made from?

Pounded yam is a traditional Nigerian dish that's made by pounding a cooked yam into a smooth paste. It is a delicious treat that is traditionally eaten with the hands.

The process of making pounded yams involves washing and peeling the yams, boiling them until soft, and mashing them with a mortar and pestle until smooth and fluffy.

How do you make pounded yam?

Pounded yam is a delicious, versatile dish that can be served with many meals.

It's easy to make and even easier to enjoy!


  • Puna yam (3 lb.)
  • Water


Remove the skins off the yams, then cut them into ½-inch thicknesses. Rinse the yams and place them in a pot along with enough water to cover them. Cover and boil for 30 minutes or until fork-tender. Pour cooked yams into a food processor or blender to make a smooth puree. Serve immediately or refrigerate for later use.

Note: You can store pounded yam in an airtight container in the fridge for up to five days, but it will lose its flavour if left out for too long. Also, your pounded yam may contain salt if you'd like, but it's unnecessary.

Pounded Yam Flour

In Nigeria, pounded yam is a staple food of choice. More than just a traditional recipe, there exist many more dishes that can be made with pounded yam. Ola Ola has perfected their recipe for this tropical gourmet delicacy by using 100% authentic yams.

How to make pounded yam in the microwave


  • 2 cups yam flour
  • Add 5 ½ to 6 cups of water


In a microwave-safe bowl, mix yam flour and water until smooth. Then, cover the bowl and transfer it to the microwave, microwaving for 5 minutes on high. Stir well, remove from the microwave and serve.

Is fufu and pounded yam the same thing?

Fufu is a regional dish you'll get from pounded starchy foods such as cassava, yams, or plantains. The pounding process can be laborious but worth it for the delicious taste. Fufu is often dipped into sauces or eaten with stews of meat, fish, or vegetables.

Pounded yam is made from yams, which are tubers that grow in tropical regions.

What is yam called in Nigeria?

In Nigeria, yam is known by a variety of names depending on the region and dialect being spoken. Some common names for yam include:

  • iṣu - Yoruba
  • Ji - Igbo
  • doya - Hausa

Is yam A Nigerian food?

The answer is yes, and it's also one of the most popular foods in West Africa. Yam is a staple crop in Nigeria and other countries, which means that it's grown in large quantities and eaten by many people. It's also a popularly used ingredient for making other dishes.

Yams have many health benefits, including high levels of fiber, potassium, vitamin C, and calcium. They're also low in fat but high in carbohydrates which makes them great for dieting! There are various types of yams available.

What is yam called in Africa?

The African word for yam is "nyami"; in translation, this means "yam." Yams of different sizes grow in Africa, and some of the biggest ones weigh about 100 lbs, with an average length of several feet.

Also, a yam's skin is brown and has black spots; its flesh is dark brown and scaly.

Is pounded yam high in calories?

Pounded yam flour is high in calories, so it is not surprising that a cup of pounded yam contains a lot of calories. A standard cup of pounded yam flour contains about 940 calories.

For those watching their calorie intake, it is best to enjoy pounded yam in moderation. However, if you are looking for a hearty and filling dish, it may be a good option for you.

Where can you find yam?

Yams originated in Africa, Asia, and the Caribbean. They are mostly grown in tropical regions and are relatively hard to grow in colder climates. Most yams are found in grocery stores and farmers' markets.

They are very versatile and can be used for many different things. They can be baked, boiled, fried, or boiled. They can also be sliced into chips and eaten as a snack or added to salads or casseroles.

What foods are made from yams?

Many people are surprised to learn that yams are not actually potatoes! While they look similar, they're actually two different vegetables. As you know, you can get yams in wide varieties, but the most common variety is dark brown skin and white flesh. They're often used as a substitute for potatoes because they can be prepared in many of the same ways—like mashed or roasted.

Here's a list of some common foods made from yams:

#1: Yam cake

Yam cake is a sweet and savoury steamed cake made from yam pieces, dried prawns, and rice flour. It is topped with deep-fried shallots, spring onions, chillis, and dried prawns; it is often served with a chilli dipping sauce.

Yam cake can be frozen. To freeze it, transfer the whole cake or slices of it to a sealed container, and they are ready to be frozen. It is recommended to freeze yam cake for up to 3 months.

#2: Yamarita

Yamarita is a yummy cuisine that's delicious, simple, and easy to make. It's a treat for the whole family.

#3: Boiled yams

The taste of boiled yam is a crucial factor in determining whether it is good or not.

The overall liking of boiled yam is greatly penalised by a too dark colour, hard to the touch, no sweet taste, and no friability while eating. Boiled yam should be white or yellowish, sticky to the fingers, nonfibrous, easy to chew, and crumble easily when eaten.

Tho boil yam is easy. It only needs salt, but some cooks will add sugar as well.

If you are considering adding yams to your diet, it is important to know how they can benefit both you and your overall health.

Boiled yams contain fiber, potassium, manganese, copper, and antioxidants. These nutrients can help improve brain health and reduce inflammation; they may also help control blood sugar levels.

#4: Fried yam

Fried yam is a food that is rich in carbohydrates but contains small amounts of protein. When eaten with pepper stew that is cooked with fish or meat, fried yam becomes more nutritious and delicious.

What can I eat yam with?

When you're looking for a new way to enjoy yams, try pairing them with one of these delicious ingredients!

#1: Yam and eggs

This is a classic combination that's hard to beat. It's a great option if you're looking for something hearty and filling but still want to stay healthy. The egg gives the yam a nice protein boost, while the yam provides an excellent source of vitamins and minerals.

#2: Yam with beans

Beans are legumes that grow on vines. They come in wide varieties and colours, including black beans, kidney beans, etc.

Beans are a great side for yams. They're filling and delicious, and they go well with the earthy flavour of the yam.

#3: Yam and plantain

Yam and beans are one of the most popular yam recipes. It's also very easy to make, so it's a great option if you're short on time.

#4: Yam and stew

When you want to eat yam with something, the stew is one of the best things you can do. Yams are naturally sweet and make a good addition to your meal.

#5: Yam and soup

Soups are a great way to use yams, and you can make soup using yams. This can be done quite easily with some basic ingredients. It is not necessary to have any special knowledge or experience in cooking; anyone can do it!

So to sum things up, let's make sure that we have a good understanding of what foods can be eaten with yam. There are many different types of yam dishes that you can enjoy, and they all taste great!