Chinese Potato Overview
Chinese potato, also known as Sambrani Gadde or Dioscorea opposita, is a tuberous plant that is widely used in Asian cuisines. It has a mild flavor and a slightly crunchy texture, making it a popular ingredient in various dishes. This vegetable can be enjoyed cooked or raw and is often found in stir-fries, soups, and salads.
Health Benefits
- Rich in Nutrients: Chinese potatoes are a good source of vitamins (especially B vitamins) and minerals like potassium and manganese.
- High in Fiber: They help improve digestion and promote gut health.
- Low in Calories: They are low in calories, making them a great option for weight management.
- Antioxidant Properties: The antioxidants present in Chinese potatoes help combat oxidative stress and reduce inflammation.
- Supports Immune Function: They contain nutrients that can help bolster the immune system.
Nutritional Value (per 100g)
- Calories: 118
- Carbohydrates: 27.6g
- Protein: 2.0g
- Fat: 0.2g
- Fiber: 2.1g
- Vitamin C: 7mg
- Potassium: 503mg
- Calcium: 17mg
How to Eat
Chinese potatoes can be prepared in various ways:
- Raw: Grated in salads or slaws.
- Cooked: Boiled, steamed, stir-fried, or added to soups and stews.
Indian Recipes
1. Chinese Potato Curry
Ingredients:
- Chinese potatoes: 500g
- Onion: 1 large, chopped
- Tomato: 2 medium, chopped
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Garam masala: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Fresh coriander: for garnish
Instructions:
- Peel and cube the Chinese potatoes.
- Heat oil in a pan and sauté onions until golden.
- Add ginger-garlic paste, and sauté for 2 minutes.
- Add tomatoes, turmeric, red chili powder, and salt. Cook until tomatoes soften.
- Add Chinese potatoes and stir well.
- Add water to cover potatoes and cook until tender.
- Sprinkle garam masala and garnish with coriander before serving.
2. Stuffed Chinese Potatoes
Ingredients:
- Chinese potatoes: 500g
- Paneer (cottage cheese): 200g, crumbled
- Green chili: 1, finely chopped
- Cumin seeds: 1/2 tsp
- Coriander powder: 1 tsp
- Salt: to taste
- Oil: for shallow frying
Instructions:
- Boil and peel the Chinese potatoes.
- In a bowl, mix paneer, green chili, cumin seeds, coriander powder, and salt.
- Hollow the center of each potato and stuff with the paneer mixture.
- Heat oil in a pan and shallow fry the stuffed potatoes until golden brown.
3. Chinese Potato Stir-Fry
Ingredients:
- Chinese potatoes: 300g, thinly sliced
- Bell pepper: 1, sliced
- Onion: 1, sliced
- Soy sauce: 2 tbsp
- Garlic: 2 cloves, minced
- Oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat oil in a wok, add garlic, and sauté for a minute.
- Add onions and bell pepper, stir-fry for 2-3 minutes.
- Add sliced Chinese potatoes and stir-fry for about 5 minutes.
- Drizzle soy sauce, and season with salt and pepper. Serve hot.
4. Chinese Potato Porridge
Ingredients:
- Chinese potatoes: 250g, cubed
- Rice: 100g
- Water: 1 liter
- Salt: to taste
- Ginger: 1 tsp, grated
- Coriander leaves: for garnish
Instructions:
- Rinse rice and boil with water until soft.
- Add Chinese potatoes and ginger, cook until potatoes are tender.
- Season with salt and garnish with coriander before serving.
5. Chinese Potato Salad
Ingredients:
- Chinese potatoes: 400g, boiled and cubed
- Cucumber: 1, diced
- Tomato: 1, diced
- Lemon juice: 2 tbsp
- Olive oil: 1 tbsp
- Salt and pepper: to taste
- Fresh herbs (like parsley or coriander): for garnish
Instructions:
- In a bowl, mix boiled Chinese potatoes, cucumber, and tomato.
- Drizzle with lemon juice and olive oil. Season with salt and pepper.
- Toss gently and garnish with fresh herbs before serving.
Non-Indian Recipes
1. Chinese Potato and Vegetable Stir-Fry
Ingredients:
- Chinese potatoes: 300g, sliced
- Broccoli: 100g, florets
- Carrot: 1, julienned
- Soy sauce: 2 tbsp
- Garlic: 2 cloves, minced
- Sesame oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Heat sesame oil in a pan and sauté garlic for a minute.
- Add Chinese potatoes, broccoli, and carrot. Stir-fry for about 5 minutes.
- Drizzle with soy sauce, season with salt and pepper, and serve hot.
2. Chinese Potato Fritters
Ingredients:
- Chinese potatoes: 500g, grated
- Flour: 100g
- Egg: 1
- Green onions: 2, chopped
- Salt and pepper: to taste
- Oil: for frying
Instructions:
- In a bowl, mix grated potatoes, flour, egg, green onions, salt, and pepper.
- Heat oil in a pan and drop spoonfuls of the mixture to fry until golden brown on both sides.
3. Chinese Potato Soup
Ingredients:
- Chinese potatoes: 400g, cubed
- Vegetable broth: 1 liter
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Thyme: 1 tsp
- Salt and pepper: to taste
- Olive oil: 1 tbsp
Instructions:
- Heat olive oil in a pot and sauté onions and garlic.
- Add Chinese potatoes, vegetable broth, and thyme. Bring to a boil.
- Reduce heat and simmer until potatoes are soft. Blend until smooth. Season with salt and pepper.
4. Chinese Potato Gratin
Ingredients:
- Chinese potatoes: 500g, thinly sliced
- Cream: 200ml
- Cheese (like cheddar): 100g, grated
- Garlic: 2 cloves, minced
- Salt and pepper: to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- Layer sliced Chinese potatoes in a baking dish.
- Mix cream, garlic, salt, and pepper, and pour over the potatoes.
- Top with grated cheese and bake for about 30-40 minutes until golden and bubbly.
5. Roasted Chinese Potatoes
Ingredients:
- Chinese potatoes: 500g, cubed
- Olive oil: 2 tbsp
- Rosemary: 1 tsp
- Salt and pepper: to taste
Instructions:
- Preheat the oven to 200°C (400°F).
- Toss cubed Chinese potatoes with olive oil, rosemary, salt, and pepper.
- Spread on a baking sheet and roast for 25-30 minutes until crispy and golden.
Chinese potato is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!