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Dum arvi (Spiced yams)
These can take the place of rice or potatoes in an Indian meal.
What you need
- 450 g yams
- 50 g ghee
- 1 onion, peeled, halved and sliced
- 1 clove garlic, peeled and crushed
- 1 tsp garam masala
- 1 tsp ground coriander
- 1 tsp ground ginger
- 1 pinch paprika
- 1 tsp salt
- 1 green chilli, de-seeded and finely chopped
Method
Wash and peel the yams. Leave to soak in salted water for 1 hour to help remove excess starch.
Wash off the jelly-like coating that has formed. Dry off excess moisture. Cut into 2 1/2 cm (1in) cubes.
Preheat oven to 190°C.
Melt the ghee or butter in a pan. Add the yam. Fry for 4-5 min until browned. Remove with a slotted spoon. Set aside.
Add the onion and garlic to the pan. Fry for 3-5 min until softened. Stir in the remaining ingredients. Mix well.
Transfer yams and onion mixture to an ovenproof casserole dish. Cover and cook in the oven for 45 min until tender.
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Preparation 15 minutes Cook 52 minutes Waiting » 1 hour Stand 1 hour Total 2 hours, 7 minutes -
Energy 237 kcal/serving Fat 5.95 g/serving Carbohydrates 131.55 g/serving Glycaemic Index 35 Glycaemic Load 11.76 
Serving suggestion
Garnish with slices of green chilli and a sprinkling of paprika.
Cook's tip
Potatoes could be substituted for the yams - and there's no need to soak.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 992 | 562 | 10475 | 8350 |
| Energy (kcal) | 237 | 134 | 2500 | 2000 |
| Protein (g) | 2.35 | 1.33 | ||
| Carbohydrate (g) | 34.7 | 19.7 | 345 | 275 |
| Fat (g) | 10.5 | 5.95 | 95 | 70 |
| Fat (saturated) (g) | 6.37 | 3.61 | ||
| Fibre (g) | 5.43 | 3.08 | ||
| Sodium (mg) | 807 | 457 | ||
| Salt (equivalent) (g) | 2.02 | 1.14 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 111 | 63.2 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.39 | 0.22 | 2 |
| Vitamin C (mg) | 33.2 | 18.8 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.53 | 0.30 | 10 |
| Zinc (mg) | 0.40 | 0.22 | 15 |
| Calcium (mg) | 32.2 | 18.3 | 800 |
| Folate (mcg) | 31.7 | 18.0 | 200 |
| Iron (mg) | 0.92 | 0.52 | 14 |
| Magnesium (mg) | 30.8 | 17.4 | 300 |
| Niacin (mg) | 0.85 | 0.48 | 18 |
| Pantothenic acid (mg) | 0.40 | 0.23 | 6 |
| Riboflavin (mg) | 0.06 | 0.03 | 1.6 |
| Phosphorous (mg) | 77.5 | 43.9 | 800 |
| Thiamin (mg) | 0.14 | 0.08 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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