Roasted Yam
Dioscorea spp.Clinical Encyclopedia
Roasted Yam provides 112 kcal, 1.5g of protein, 27.9g of carbohydrates, and 4.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Roasted yam is a starchy tuber that is rich in carbohydrates and provides a good source of dietary fiber. It is often enjoyed for its sweet flavor and versatility in various culinary applications.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed roasted with skin on to maximize nutrient retention. Can be seasoned with herbs and spices for added flavor.
Smart Selection & Storage
Choose firm, unblemished yams with smooth skin. Avoid those with soft spots or signs of sprouting.
Store in a cool, dark place to prevent spoilage. Once cooked, refrigerate and consume within a few days.
Myths vs Realities
Healthy Recipes
Spicy Roasted Yam and Chickpea Salad
A vibrant salad featuring roasted yams and chickpeas, tossed in a spicy tahini dressing for a nutritious and filling meal.
- 2 medium yams, peeled and cubed
- 1 can chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon cayenne pepper
- Salt and pepper to taste
- 4 cups mixed greens
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Water as needed
- 1. Preheat the oven to 400°F (200°C). Toss the yam cubes and chickpeas with olive oil, smoked paprika, cayenne, salt, and pepper, then spread on a baking sheet.
- 2. Roast for 25-30 minutes until golden and tender, stirring halfway through.
- 3. In a bowl, whisk together tahini, lemon juice, and enough water to reach desired consistency. Serve the roasted mixture over mixed greens and drizzle with tahini dressing.
Coconut Curry Roasted Yam Soup
A creamy and comforting soup made with roasted yams and coconut milk, spiced with curry for a deliciously healthy option.
- 2 medium yams, peeled and cubed
- 1 tablespoon coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 4 cups vegetable broth
- 1 can coconut milk
- Salt to taste
- Fresh cilantro for garnish
- 1. Preheat the oven to 400°F (200°C). Toss yam cubes with coconut oil and roast for 25-30 minutes until tender.
- 2. In a pot, sauté onion and garlic until translucent. Add curry powder and cook for another minute.
- 3. Add roasted yams, vegetable broth, and coconut milk. Simmer for 15 minutes, then blend until smooth. Season with salt and garnish with cilantro.
Roasted Yam and Black Bean Tacos
These hearty tacos are filled with spiced roasted yams and black beans, topped with fresh avocado and lime for a satisfying meal.
- 2 medium yams, peeled and cubed
- 1 can black beans, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt to taste
- 8 corn tortillas
- 1 avocado, sliced
- Lime wedges for serving
- 1. Preheat the oven to 400°F (200°C). Toss yams with olive oil, cumin, chili powder, and salt, then roast for 25-30 minutes.
- 2. Warm the corn tortillas in a skillet. Fill each tortilla with roasted yams and black beans.
- 3. Top with avocado slices and serve with lime wedges.
Mediterranean Roasted Yam Quinoa Bowl
A nutritious quinoa bowl topped with roasted yams, cherry tomatoes, olives, and a lemon-herb dressing for a refreshing meal.
- 2 medium yams, peeled and cubed
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1/2 cup olives, sliced
- 2 tablespoons olive oil
- Juice of 1 lemon
- Fresh parsley, chopped
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss yams with olive oil, salt, and pepper, then roast for 25-30 minutes.
- 2. Cook quinoa in water according to package instructions. Fluff with a fork.
- 3. In a bowl, combine quinoa, roasted yams, cherry tomatoes, olives, and parsley. Drizzle with lemon juice and serve.
Roasted Yam and Kale Frittata
A protein-packed frittata featuring roasted yams and kale, perfect for a healthy breakfast or brunch option.
- 2 medium yams, peeled and cubed
- 2 cups kale, chopped
- 6 eggs
- 1/4 cup milk
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup feta cheese, crumbled
- 1. Preheat the oven to 400°F (200°C). Toss yams with olive oil, salt, and pepper, then roast for 25-30 minutes.
- 2. In a bowl, whisk together eggs and milk. Stir in roasted yams, kale, and feta.
- 3. Pour the mixture into a greased oven-safe skillet and bake for 15-20 minutes until set.
Roasted Yam and Lentil Salad
A hearty salad combining roasted yams and lentils, dressed with a tangy mustard vinaigrette for a filling and nutritious meal.
- 2 medium yams, peeled and cubed
- 1 cup cooked lentils
- 2 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- Fresh arugula for serving
- 1. Preheat the oven to 400°F (200°C). Toss yams with olive oil, salt, and pepper, then roast for 25-30 minutes.
- 2. In a bowl, whisk together olive oil, mustard, vinegar, salt, and pepper.
- 3. Combine roasted yams, lentils, and dressing in a large bowl. Serve over a bed of arugula.
Roasted Yam and Avocado Toast
A nutritious twist on avocado toast featuring roasted yams, perfect for a quick and healthy breakfast or snack.
- 2 slices whole grain bread
- 1 medium yam, peeled and sliced
- 1 avocado, mashed
- 1 tablespoon olive oil
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Preheat the oven to 400°F (200°C). Toss yam slices with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 2. Toast the whole grain bread until golden.
- 3. Spread mashed avocado on toast, top with roasted yam slices, and sprinkle with red pepper flakes.
Roasted Yam and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of roasted yams, spinach, and quinoa, baked to perfection.
- 2 medium yams, peeled and cubed
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 2 cups spinach, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 400°F (200°C). Toss yams with olive oil, salt, and pepper, then roast for 25-30 minutes.
- 2. In a bowl, mix roasted yams, quinoa, and spinach. Stuff the mixture into halved bell peppers.
- 3. Place stuffed peppers in a baking dish, sprinkle with cheese if using, and bake for 20-25 minutes.
Roasted Yam and Apple Mash
A delightful side dish combining roasted yams and apples, seasoned with cinnamon for a naturally sweet and healthy option.
- 2 medium yams, peeled and cubed
- 2 apples, peeled and diced
- 1 tablespoon coconut oil
- 1 teaspoon cinnamon
- Salt to taste
- 1. Preheat the oven to 400°F (200°C). Toss yams and apples with coconut oil, cinnamon, and salt, then roast for 25-30 minutes.
- 2. Once tender, mash the mixture together until smooth or leave slightly chunky for texture.
- 3. Serve warm as a delicious side dish.
Roasted Yam and Beet Hummus
A colorful and nutritious hummus made with roasted yams and beets, perfect for dipping or spreading on whole grain bread.
- 1 medium yam, peeled and cubed
- 1 medium beet, peeled and cubed
- 1 can chickpeas, drained and rinsed
- 2 tablespoons tahini
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt to taste
- Water as needed
- 1. Preheat the oven to 400°F (200°C). Toss yam and beet cubes with olive oil and roast for 25-30 minutes.
- 2. In a food processor, combine roasted yams, beets, chickpeas, tahini, lemon juice, and salt. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh veggies or whole grain pita chips.
Frequently Asked Questions (FAQ)
What are the health benefits of roasted yam?
Roasted yam is rich in carbohydrates, fiber, and essential vitamins, promoting energy, digestive health, and immune function.
How should I store roasted yam?
Store in a cool, dry place. Once cooked, refrigerate in an airtight container for up to 3 days.
Can roasted yam be part of a weight loss diet?
Yes, when consumed in moderation, roasted yam can be part of a balanced diet due to its fiber content, which promotes satiety.
Is roasted yam gluten-free?
Yes, roasted yam is naturally gluten-free, making it suitable for those with gluten sensitivities.
How do I prepare roasted yam?
Peel and cut the yam into chunks, toss with olive oil and seasonings, then roast in the oven until tender.
Can I eat the skin of roasted yam?
Yes, the skin is nutritious and can be eaten if properly washed and cooked.
What is the glycemic index of roasted yam?
Roasted yam has a glycemic index of 54, which is moderate and suitable for most diets.
Are there any allergens in roasted yam?
Roasted yam is generally safe for most individuals, but those with specific allergies to tubers should exercise caution.