Purple Yam (Mundi Genasu) Overview
Purple yam, known as Mundi Genasu in Kannada, is a vibrant root vegetable belonging to the Dioscorea family. It is popular in many Asian and Pacific Island cuisines for its striking purple color, sweet flavor, and creamy texture. The flesh of the purple yam is dense and starchy, making it suitable for a wide range of culinary applications.
Health Benefits of Purple Yam
- Rich in Nutrients: Purple yam is loaded with essential vitamins and minerals, including vitamin C, potassium, and dietary fiber.
- Antioxidant Properties: The deep purple color indicates a high level of anthocyanins, which are powerful antioxidants that help reduce oxidative stress and inflammation.
- Supports Digestive Health: Its high fiber content promotes healthy digestion and helps prevent constipation.
- Boosts Immune System: The vitamins and antioxidants in purple yam can help strengthen the immune system.
- Regulates Blood Sugar Levels: Purple yam has a low glycemic index, making it a good option for those looking to manage their blood sugar levels.
How to Eat Purple Yam
- Cooked: Purple yam can be boiled, steamed, roasted, or baked.
- In Desserts: Its sweet flavor makes it a great addition to desserts, such as cakes, puddings, and ice creams.
- In Savory Dishes: It can be added to soups, curries, and stir-fries.
- Mashed: It can be mashed and served as a side dish or used as a filling.
Nutritional Value of Purple Yam (per 100 grams, raw)
- Calories: 118 kcal
- Carbohydrates: 27.2 g
- Protein: 1.5 g
- Fat: 0.2 g
- Fiber: 4.0 g
- Vitamin C: 20 mg
- Potassium: 429 mg
Taste Profile
Purple yam has a mildly sweet flavor with a creamy, dense texture. When cooked, it becomes soft and can be easily mashed or pureed, making it a versatile ingredient in both sweet and savory dishes.
Step-by-Step Detailed Recipe: Purple Yam Curry
Ingredients:
- Purple yam: 500 grams, peeled and 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
- Fresh coriander: for garnish
Instructions:
- Preparation: Peel and dice the purple yam into small cubes. Keep them soaked in water to prevent browning.
- Heat Oil: In a pan, heat oil over medium heat. Add chopped onions and sauté until translucent.
- Add Spices: Add ginger-garlic paste and sauté until fragrant. Then add the pureed tomato, turmeric powder, and red chili powder. Cook for 5 minutes until the oil separates.
- Add Purple Yam: Drain the purple yam and add it to the pan. Stir well to coat with the spices.
- Cook: Add coconut milk and salt. Mix everything and cover the pan. Cook on low heat for about 20-25 minutes until the yam is tender.
- Garnish: Once cooked, garnish with fresh coriander. Serve hot with rice or roti.
5 Indian Recipes Using Purple Yam
1. Purple Yam Mash
Ingredients:
- Purple yam: 500 grams, boiled and peeled
- Butter: 2 tbsp
- Milk: 1/2 cup
- Salt: to taste
- Pepper: to taste
2. Purple Yam Chips
Ingredients:
- Purple yam: 300 grams, thinly sliced
- Oil: for frying
- Salt: to taste
- Paprika: 1 tsp (optional)
3. Purple Yam Halwa
Ingredients:
- Purple yam: 250 grams, grated
- Ghee: 2 tbsp
- Sugar: 100 grams
- Milk: 1/2 cup
- Cardamom powder: 1/2 tsp
- Chopped nuts: for garnish
4. Purple Yam Sambar
Ingredients:
- Purple yam: 200 grams, diced
- Toor dal (split pigeon peas): 1/2 cup
- Onion: 1, chopped
- Tomato: 1, chopped
- Sambar powder: 1 tbsp
- Tamarind pulp: 1 tbsp
- Salt: to taste
- Oil: 2 tbsp
5. Purple Yam Paratha
Ingredients:
- Purple yam: 250 grams, boiled and mashed
- Whole wheat flour: 2 cups
- Cumin seeds: 1 tsp
- Salt: to taste
- Water: as needed
5 Non-Indian Recipes Using Purple Yam
1. Purple Yam Smoothie
Ingredients:
- Purple yam: 100 grams, cooked and cooled
- Banana: 1, frozen
- Almond milk: 1 cup
- Honey: 1 tbsp
- Cinnamon: 1/2 tsp
2. Purple Yam Salad
Ingredients:
- Purple yam: 200 grams, boiled and diced
- Spinach: 2 cups, fresh
- Feta cheese: 100 grams, crumbled
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
3. Purple Yam Bread
Ingredients:
- Purple yam: 250 grams, pureed
- All-purpose flour: 2 cups
- Sugar: 1/2 cup
- Baking powder: 2 tsp
- Eggs: 2
- Butter: 1/2 cup, melted
- Milk: 1/2 cup
4. Purple Yam Pancakes
Ingredients:
- Purple yam: 200 grams, cooked and mashed
- Whole wheat flour: 1 cup
- Baking powder: 1 tsp
- Milk: 1/2 cup
- Egg: 1
- Maple syrup: for serving
5. Purple Yam Soup
Ingredients:
- Purple yam: 300 grams, diced
- Vegetable broth: 4 cups
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Thyme: 1 tsp
- Salt and pepper: to taste
Purple yam is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!