|Funke Koleosho's Yam Potage|
Yams are cooked in so many different ways depending on the variety. You name it, boiling, frying, roasting, baking, mashing, pounding, stewing....did I mention mashing.........:-)
My Yam Potage (Asaro) recipe is essentially a form of mash, its simple and yields a really moreish, creamy and sweet tasting dish. Try it.
Nutritional Data for Yam (based on 100g boiled Yam):
Calories: 136.3 (kcal)
Dietary Fibre: 3.9 (g) Carbohydrates: 29 (g)
Protein: 1.7 (g)
Fat: 0.2 (g)
Vitamins: B1, B6, C
Minerals: Potassium Manganese
Note: Yams are a good source of dietary fibre and have a low-medium glycaemic index.
- ½ tuber of one large puna yam. Peel off skin, cut into small chunks and wash
- 2 bunches of broad leaf spinach, pick leaves, wash and slice (The spinach can be added directly to the potage or sautéed separately and served with it)
- 100 ml red palm oil (you can use other vegetable oils as an alternative but the palm oil contributes to the bright orange colour of this dish)
- 1 large onion. Cut into quarters
- 3 tomatoes
- 2 tablespoons of ground crayfish (optional - this ingredients give a more authentic taste)
- 1 red pepper
- 1 teaspoon chilli powder (optional)
- 1 tablespoon of sugar (optional)
- Salt to taste
- Blend tomatoes, onions and pepper in a blender. Transfer blend into a large pot and bring to the boil. Add some salt, water and chilli powder if using. Cook for about 5 minutes. I have found that using a precooked sauce (such as Molli's Jollof Sauce) is a really suitable alternative for this step.
- Then carefully place yam pieces into the sauce (step 1), add 2 cups of hot water and cover, also add some sugar at this stage, if using.
- Cook under low heat until yam chunks become soft. Using a wooden spoon, gently cut through the cooked yam pieces to achieve a thick consistency paste with some chunks of yam remaining.
- If you prefer, you can add the sliced spinach at this stage and stir in. Allow the spinach to soften then add oil and ground crayfish. Mix carefully and simmer for a further 5 minutes. Alternatively, saute the spinach in a sauce pan with some chopped onions and peppers.
- Serve with meat or fresh fish. As shown in the picture, I have served this dish with sautéed spicy spinach and pan fried red snapper. Enjoy....
|Yam Potage - also known as Asaro, Ebe|