Suran is known as Yam or elephant foot in english .It may be the most underappreciated vegetable at the supermarket. Yams aren't the first vegetable most people consider when planning their produce purchases.
Yams are similar in appearance to sweet potato; however, they are not at all related to it.
It is a good source of potassium, proteins, vitamins,fiber ,antioxidants, omega 3 fatty acids .pls chk at the end of this post for health benefits of yam
Todays Suran bhaji is the one my mom makes & is a maharashtrain style yam sabji .It is often said that this sabji tastes similar to chicken curry .so vegetarians can eat this as a replacement to chicken curry.
Ingredients
Medium size yam/suran ( or u can use half portion of a big yam)
1 medium onion chopped
1/2 cup grated coconut
2-3 tbsp oil
1 tsp hing (asafotida)
1 tsp each cumin seeds (jeera) + rai (mustard seeds)
1-2 tbsp red chillipowder
1 pinch haldi
1 chopped green chillies
1 tbsp ginger garlic paste
1 tsp gul (jaggery)
1 tsp garam masala
3 cups water
salt to taste
6 kokum or1 tbsp tamarind (imli) pulp
For The Garnish
1 tbsp chopped coriander (dhania)
Method
1.Wash the yam, remove the skin and cut into small cubes. Keep aside.
2.Grind the coconut to a fine mixture with little water. Keep aside.
3.Heat the oil in a pressure pan, add the cumin seeds,rai,hing, green chillies,ginger garlic paste ,saute for a minute.once rai crackle add onion & half of red chilli powder & saute till it becomes soft.
4.add the coconut paste & fry till oil separates ( 2-3 minutes)
5.Add the yam, haldi powder,red chilli powder,garam masala ,salt ,jaggery, kokum or tamarind and salt, mix well .
6. add 2-3 cups of water( you can add water as per consistency you want ie gravy or semi dry)& cook in the pressure pan for 2 whistles .
5.Serve hot and garnish with coriander.
Tips :
- You can make this bhaji as dry or gravy by adding water as per consistency you want ie gravy or semi dry.
- Once suran sabji is done ,If u want dry version than cook gravy open (without cooker lid & whistle) a little more time till water gets absorbed
Health benefits of yams
Yam is a good source of energy; 100 g provides 118 calories. It mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels rather very slowly than simple sugars and therefore, recommended as the low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to the colon mucosa.
The tuber is an excellent source of B-complex group of vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.
Fresh root also contains good amounts of anti-oxidant vitamin; vitamin-C. Provides about 29% of recommended levels per 100 g. Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth.
They contain small amounts of vitamin-A, and beta-carotene levels. Carotenes convert to vitamin A in the body. Both these compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.
Further, the tuber is indeed one of the vegetables rich sources of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.
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