Yam Fry / Suran Fry in Air Fryer

Hello Foodies,
          This yam fry is easy to make and is just addictive and healthy. Spread the yam cubed onto a pan and coat with salt and some oil and air fry for 12 minutes and your yummy yam fry is ready to eat. These were so good! These are low in fat and perfect for guilt-free meals. They are a marvelous accompaniment to a salad of hearty greens, nuts or a roasted chicken. What makes them memorable is air fry them and then toss them into a red chili powder and garnish with coriander leaves. The crispiness, heat of pepper works beautifully, and it tastes even better when you dab onto the yogurt at the end. It is a simple, healthy, vegan and gluten-free dish, but it results in fantastic eating. 

What are the different names of yam vegetable?
            Yam is a versatile vegetable from the genus Dioscorea that form edible tubers. These are starchy tuber vegetables of West African origin and around 200 different varieties and different colors. In Marathi, it is called as ‘Suran,’ in Hindi ‘Jimikand’ in Kannada ‘Surangadde,’ in Telugu ‘Kandagadda,’ in Tamil ‘Senai Kizhangu’ and in Malayalam ‘Chena.’
How can be included yam in recipes?
            Yams can be fried, grilled, boiled, baked, roasted, smoked and processed into a dessert recipe. It also a typical recipe for impressing a potluck crowd.

Preparation Time: 5 Minutes; Cooking Time: 12 Minutes.
Each Serving of Yam Fry contains 160 Cal.

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Ingredients:

  • Suran Root / Elephant Yam / Jimikand 1, peeled and cubed(756g)
  • Red Chili Powder 1 Tbsp
  • Salt 1 Tsp
  • Cooking oil spray

Instructions:

  • Wash, peel and chop yam root/ suran.
  • Meanwhile, preheat air fryer at 390 F for 5 minutes.
  • Spray air fryer basket/pan with the cooking oil spray and keep aside.
  • Now, add cubed yam to the prepared pan and add salt and mix well.
  • Spray some cooking oil and insert the basket and set time for 12 minutes.
  • Check on it after every 5-6 minutes to ensure the yam is not burning.
  • Once done take out and add red chili powder and mix well.
  • Tadaa, tasty and healthy Suran fry is ready to serve. Enjoy!!!

Dietary Comments

  • It makes 6 servings.
  • Calorie count is based on a 2000 calorie diet.
    Per serving contains 160 calories, along with 27.66 g carbohydrates, 4.53 g dietary fiber, 1.12 g fats, and 1.7 g protein.

Health Benefits of Yam Fry/Suran Fry:

  • Yams are a good source of fiber and help in digestion.
  • Vitamin C is a powerful antioxidant present in yam helps the body develop resistance against infectious agents.
  • It is a rich source of manganese, and it is essential for many enzymes that control blood sugar, energy metabolism, and thyroid function.
  • It is an excellent source of B complex vitamins like Vitamin B6, Vitamin B1, riboflavin, folic acid, pantothenic acid, and niacin
  • Yam contains healthy antioxidants which also have anti-inflammatory properties. Also, it is an excellent food for those who are suffering from arthritis and asthma.
  • It has a low glycemic index, and so diabetics can eat yam without worrying about the rise in blood sugar level.
  • Vitamin A present in yam maintains healthy mucous membranes and skin and also improves vision.
  • Yamm has amazing anti-aging benefits, and it delays aging signs.

Good Time To Eat:

  •             It is good to eat yam Fry for breakfast, lunch or for evening snacks.



Eat Healthy, Stay Healthy!!!

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