Suran Sabji

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Suran sabji refers to a rich Indian yam curry. Yam is an underground vegetable just like potato and almost as versatile although not as popular. A simple yet tasty suran sabji (yam curry) can make for a great meal alongside rotis, or rice.

 

 

Ingredients and Preparation

 

Turmeric, cloves, garlic, ginger, coriander, peppercorns, cumin seeds, cinnamon sticks, bay leaf, green cardamoms, garam masala, coriander and chili powders, yoghurt, onions, fresh tomatoes, vegetable oil, salt and cubed yam are the ingredients that go into the making of this dish.  The whole spices are sautéed in little hot oil, chopped onion is fried, followed by tomato, dry spice powders and salt are added and fried. The cubed yam that has been pre-cooked is put in and finally some beaten yoghurt is added and cooked for just another 2-3 minutes on high flame to form fine gravy. 

 

 

Nutritive Value

 

This dish is quite low in Saturated Fat, Cholesterol and Sodium (if prepared with no added salt). It is also a good source of Dietary Fibre, Vitamin C, Potassium and Manganese. Since the dish consists of over 80% carbohydrates, it proves to be a good source of energy. Like all other underground vegetables that contain starch, it is advisable for diabetic persons to consume it only in limited amounts. Use of kasoori methi and a coarse mixture of some poppy seed and sesame seed while preparing the gravy (instead of cashew paste), would enhance the nutritive value by increasing levels of Vitamin E, Calcium, Iron, Zinc Magnesium, Phosphorus, B-vitamins and fibre.