Chinese yam, though native to China, it is widely cooked in Japan, Korea, Vietnam. Chinese yam can be eaten raw, baked, fried and in soups. In its raw form, it is bland. Chinese yam is used in Chinese herbal medicine, traditionally to treat disorders related to the stomach, spleen, lungs, and kidneys. You will not find Chinese yam often in western countries. Do not miss if you find them. I published a home-made spice powder recipe here which instantly makes any dish flavorful and tasty. I used that spice powder. If you don’t have it, you can replace with salt, chili powder, coriander powder and grated coconut.

Stir fry is a way to pan-fry vegetables in a small amount of fat.  Though they are completely cooked, vegetables remain firm and healthy. Stir fried vegetables is a quick, healthy and colorful dish that can be added to lunch or dinner or even served à la carte. Tender vegetables as Chinese yam, beans, carrot, zucchini are the perfect type of vegetables to sauté. Sautéed vegetables are perfect if you’re looking for a great vegetable that’s easy to make, healthy, and delicious. In the western world, most of the times sautéed vegetables is a side, but it makes a great entrée with rice, roti or tortillas. You will not find Chinese yam often. Do not miss if you find them. I published a home-made spice powder recipe

This time of year farmers markets are bursting with greens, vibrant veggies, and fruits. Stir-frying is a cooking method that preserves veggies’ nutrients so that each bite is even better for you! With a side of whole grain roti, tortilla or brown rice, this dish becomes a wildly healthy dish.

Cooking Chinese yam will bring out their natural nuttiness. One of the ingredients that make sautéed veggies so great is the coconut. When you cook carrots with spices coated with coconut, it enhances natural aroma and giving the dish a much richer flavor. Chinese yam is light in calories. When you feel like eating light dinner, Chinese yam is perfect. It is abundant in nutrients. It eases digestion, lower diabetes. Its mucus texture is actually a unique nutritious addition. It is said to relieve from cough and lung related infections.

Spicy Chinese yam stir fry

 

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Author: Ujwala Chintala

Serves: 4

Ingredients

• 3-4 young Chinese yam
• 1 onion
• 1 bell pepper
• 1-2 carrot
• 5 green or red chilies (Optional if you want to make it spicy)
• ¼ Tsp black mustard seeds
• ¼ Tsp cumin
• 2 tbsp healthy oil as olive or coconut oil
• Salt
• 1½ Tsp ujwala's delicacies spice powder (https://www.ujwalasdelicacies.com//multipurpose-vegan-gluten-free-spice-powder/)
• 1 Tbsp fresh grated coconut.
• ½ bunch cilantro

Instructions

1. Peel and slice Chinese yam and carrots. If yams are not tender, boil them for 5 minutes.
2. Julianne cut onion, bell pepper.
3. Add oil to a pot. Heat to medium.
4. Add red chilies if you choose to add. Fry till golden brown.
5. Add mustard seeds. Fry till they splutter.
6. Add cumin. Fry till golden brown.
7. Add green chilies if you choose to add. Stir.
8. Add onions. Fry till soft.
9. Add carrots and Chinese yam. Stir. Close the lid and cook for 4-5 minutes. Or until a little soft.
10. Now add remaining vegetables. Add salt as needed. Stir.
11. Sprinkle 1½ tsp ujwala's delicacies spice powder and coconut. Stir well.
12. Garnish with fresh cilantro.
13. Serve with quinoa or cooked cracked wheat or wheat tortillas

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