Sunday, 5 May 2013

Yam Potage

Yam is one of the staple sources of complex carbohydrates (which releases energy slowly), eaten across the whole of West Africa. Quite high in dietary fibre, Vitamins B1, B6 and C, and contains reasonable levels of potassium and manganese.

Funke Koleosho
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.

Ingredients:

  • 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) 
  •  Water
  • Salt to taste


Directions:

  1. 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.
  2. 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. 
  3. 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. 
  4. 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.
  5. 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....

Funke Koleosho
Yam Potage - also known as Asaro, Ebe