Purple Yam
Dioscorea alataClinical Encyclopedia
Purple Yam provides 118 kcal, 1.5g of protein, 27.9g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Purple yam, also known as ube, is a starchy root vegetable rich in antioxidants and vitamins. It is known for its vibrant purple color and is commonly used in desserts and savory dishes.
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 cooked; can be steamed, boiled, or roasted. Avoid raw consumption as it may cause digestive issues.
Smart Selection & Storage
Choose firm, unblemished purple yams with a vibrant color. Avoid those with soft spots or signs of sprouting.
Store in a cool, dry place. Once cut, wrap tightly and refrigerate to maintain freshness.
Myths vs Realities
Healthy Recipes
Purple Yam Quinoa Salad
A vibrant salad combining the nutty flavor of quinoa with the sweetness of roasted purple yam, perfect for a nutritious lunch.
- 1 cup cooked quinoa
- 1 cup roasted purple yam, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, roasted purple yam, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Purple Yam Smoothie Bowl
A creamy and colorful smoothie bowl made with purple yam, banana, and almond milk, topped with fresh fruits and seeds.
- 1 cup purple yam, steamed and cooled
- 1 banana
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1/4 cup granola
- Fresh berries for topping
- 1. In a blender, combine steamed purple yam, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh berries.
- 3. Serve immediately with a spoon.
Purple Yam and Chickpea Patties
These protein-packed patties blend purple yam and chickpeas, making a delicious and filling vegetarian option.
- 1 cup mashed purple yam
- 1 cup canned chickpeas, rinsed and drained
- 1/4 cup breadcrumbs
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix mashed purple yam, chickpeas, breadcrumbs, cumin, garlic powder, salt, and pepper until well combined.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a pan over medium heat and cook the patties for 4-5 minutes on each side until golden brown.
Purple Yam Pancakes
Fluffy and nutritious pancakes made with purple yam, perfect for a healthy breakfast or brunch.
- 1 cup whole wheat flour
- 1/2 cup purple yam puree
- 1 tablespoon baking powder
- 1 tablespoon honey or maple syrup
- 1 cup almond milk
- 1 teaspoon vanilla extract
- Pinch of salt
- 1. In a bowl, mix flour, baking powder, and salt.
- 2. In another bowl, combine purple yam puree, almond milk, honey, and vanilla extract.
- 3. Pour the wet ingredients into the dry ingredients and mix until just combined. Cook on a hot griddle until bubbles form, then flip and cook until golden.
Purple Yam and Spinach Frittata
A healthy frittata featuring purple yam and fresh spinach, perfect for a protein-rich breakfast.
- 1 cup purple yam, diced
- 2 cups fresh spinach
- 6 eggs
- 1/4 cup milk
- Salt and pepper to taste
- Olive oil for cooking
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, sauté diced purple yam in olive oil until tender, then add spinach until wilted.
- 3. In a bowl, whisk together eggs, milk, salt, and pepper, then pour over the vegetables in the skillet. Cook until edges set, then transfer to the oven and bake until fully set.
Purple Yam and Coconut Curry
A flavorful and creamy curry featuring purple yam and coconut milk, served over brown rice for a wholesome meal.
- 1 cup purple yam, cubed
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt to taste
- Brown rice for serving
- 1. In a pot, sauté onion and garlic until fragrant, then add purple yam and curry powder.
- 2. Pour in coconut milk and simmer until yam is tender.
- 3. Serve hot over cooked brown rice.
Purple Yam Chips
Crispy and healthy baked chips made from thinly sliced purple yam, perfect for snacking.
- 1 large purple yam, thinly sliced
- 1 tablespoon olive oil
- Salt to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss the purple yam slices with olive oil and salt, then spread them in a single layer on a baking sheet.
- 3. Bake for 20-25 minutes, flipping halfway, until crispy.
Purple Yam and Lentil Soup
A hearty and nutritious soup made with purple yam and lentils, perfect for a comforting meal.
- 1 cup purple yam, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and carrots until soft.
- 2. Add purple yam, lentils, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until lentils are tender.
Purple Yam Energy Bites
No-bake energy bites made with purple yam, oats, and nut butter, perfect for a quick snack.
- 1/2 cup purple yam, cooked and mashed
- 1 cup rolled oats
- 1/4 cup almond butter
- 1/4 cup honey
- 1/4 cup chia seeds
- 1. In a bowl, combine mashed purple yam, rolled oats, almond butter, honey, and chia seeds.
- 2. Mix until well combined, then form into small balls.
- 3. Refrigerate for at least 30 minutes before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of purple yam?
Purple yam is rich in antioxidants, vitamins, and minerals, which can help reduce inflammation, support immune function, and promote digestive health.
How can I incorporate purple yam into my diet?
You can use purple yam in smoothies, desserts, or as a side dish. It can be mashed, roasted, or added to soups.
Is purple yam safe for diabetics?
Yes, purple yam has a moderate glycemic index and can be included in a balanced diet for diabetics, but portion control is essential.
How do I store purple yam?
Store purple yam in a cool, dry place away from direct sunlight. Once cut, refrigerate in an airtight container.
Can purple yam be eaten raw?
It is not recommended to eat purple yam raw as it may cause digestive discomfort.
What is the difference between purple yam and sweet potato?
While both are starchy root vegetables, purple yam has a denser texture and a more vibrant purple color compared to sweet potatoes.
How do I cook purple yam?
You can boil, steam, or roast purple yam. Boiling typically takes about 30-40 minutes until tender.
Are there any side effects of eating purple yam?
In moderation, purple yam is safe for most people, but excessive consumption may lead to digestive issues due to its fiber content.