Lesser Yam (Thuppa Genasu) Overview
Lesser yam, known as Thuppa Genasu in Kannada, is a tuberous root vegetable belonging to the Dioscorea family. It is popular in many Asian cuisines for its starchy texture and earthy flavor. The tuber is usually elongated and can vary in color from cream to light brown, often with rough skin. Lesser yam is valued not just for its taste but also for its nutritional benefits.
Health Benefits of Lesser Yam
- Rich in Nutrients: Lesser yam is packed with essential vitamins and minerals, including vitamin C, potassium, and fiber.
- Digestive Health: Its high fiber content aids digestion and helps prevent constipation.
- Weight Management: Low in calories and high in fiber, it promotes a feeling of fullness, aiding weight management.
- Antioxidant Properties: Lesser yam contains antioxidants that help combat oxidative stress in the body.
- Energy Booster: As a carbohydrate-rich food, it provides a good source of energy.
How to Eat Lesser Yam
- Cooked: Lesser yam can be boiled, steamed, roasted, or stir-fried.
- In Curries: It is often added to curries and vegetable mixes.
- In Salads: Cooked lesser yam can be cubed and added to salads for a nutritious boost.
- Mashed: It can be mashed and used as a spread or side dish.
Nutritional Value of Lesser Yam (per 100 grams, raw)
- Calories: 118 kcal
- Carbohydrates: 27.5 g
- Protein: 1.5 g
- Fat: 0.2 g
- Fiber: 3.8 g
- Vitamin C: 20 mg
- Potassium: 460 mg
Taste Profile
Lesser yam has a mildly sweet, nutty flavor with a starchy texture. When cooked, it becomes tender and slightly creamy, making it suitable for various dishes.
Step-by-Step Detailed Recipe: Lesser Yam Stir-Fry
Ingredients:
- Lesser yam: 500 grams, peeled and diced
- Onion: 1, sliced
- Green chilies: 2, slit
- Mustard seeds: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Turmeric powder: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
- Fresh coriander: for garnish
Instructions:
- Preparation: Peel and dice the lesser yam into small cubes. Keep them soaked in water to prevent browning.
- Heat Oil: In a pan, heat oil over medium heat. Add mustard seeds and let them splutter.
- Add Spices: Add cumin seeds, sliced onion, and green chilies. Sauté until the onion turns translucent.
- Add Lesser Yam: Drain the lesser yam and add it to the pan. Stir well.
- Season: Add turmeric powder and salt. Mix everything and cover the pan. Cook on low heat for about 15-20 minutes, stirring occasionally, until the yam is tender.
- Garnish: Once cooked, garnish with fresh coriander. Serve hot with rice or roti.
5 Indian Recipes Using Lesser Yam
1. Lesser Yam Curry
Ingredients:
- Lesser yam: 500 grams, diced
- Onion: 1, chopped
- Tomato: 1, pureed
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Garam masala: 1 tsp
- Coconut milk: 1/2 cup
- Salt: to taste
- Oil: 2 tbsp
2. Lesser Yam and Lentil Soup
Ingredients:
- Lesser yam: 250 grams, diced
- Moong dal (split green gram): 1/2 cup
- Onion: 1, chopped
- Tomato: 1, chopped
- Ginger: 1-inch piece, grated
- Turmeric powder: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Salt: to taste
- Water: 4 cups
3. Lesser Yam Masala
Ingredients:
- Lesser yam: 500 grams, diced
- Onion: 1, sliced
- Green bell pepper: 1, diced
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Coriander powder: 1 tsp
- Cumin powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
4. Lesser Yam Fritters
Ingredients:
- Lesser yam: 250 grams, grated
- Besan (gram flour): 1 cup
- Rice flour: 1/4 cup
- Green chilies: 2, chopped
- Ginger: 1-inch piece, grated
- Salt: to taste
- Water: as needed
- Oil: for frying
5. Lesser Yam Upma
Ingredients:
- Lesser yam: 250 grams, grated
- Semolina (rava): 1 cup
- Onion: 1, chopped
- Green chilies: 2, chopped
- Mustard seeds: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Salt: to taste
- Water: 2 cups
- Oil: 2 tbsp
5 Non-Indian Recipes Using Lesser Yam
1. Roasted Lesser Yam with Herbs
Ingredients:
- Lesser yam: 500 grams, diced
- Olive oil: 2 tbsp
- Rosemary: 1 tsp (fresh or dried)
- Garlic: 2 cloves, minced
- Salt and pepper: to taste
2. Lesser Yam Salad
Ingredients:
- Lesser yam: 300 grams, boiled and diced
- Spinach: 2 cups, fresh
- Cherry tomatoes: 1 cup, halved
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
3. Lesser Yam and Chickpea Stew
Ingredients:
- Lesser yam: 300 grams, diced
- Canned chickpeas: 1 can (15 oz), drained
- Onion: 1, chopped
- Vegetable broth: 2 cups
- Cumin powder: 1 tsp
- Salt: to taste
4. Lesser Yam Tacos
Ingredients:
- Lesser yam: 300 grams, roasted and diced
- Corn tortillas: 4
- Avocado: 1, sliced
- Cilantro: for garnish
- Lime wedges: for serving
5. Lesser Yam Gratin
Ingredients:
- Lesser yam: 400 grams, thinly sliced
- Heavy cream: 1 cup
- Cheese (cheddar or mozzarella): 1 cup, grated
- Garlic: 1 clove, minced
- Salt and pepper: to taste
Lesser yam is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!