Liberia • Africa • easy • 45 mins
Liberia Yam
Description
Yam is a staple food in Liberia, cherished for its versatility and nutritional value. It holds cultural significance as a symbol of sustenance and is often enjoyed during communal meals and celebrations.
Ingredients
- 2 pounds of yam
- Water (for boiling)
- Salt (to taste)
- 2 tablespoons of palm oil (optional)
- Pepper (to taste, optional)
Instructions
- Begin by peeling the yam and cutting it into even-sized chunks to ensure uniform cooking.
- Rinse the yam pieces under cold water to remove any dirt.
- Place the yam chunks in a large pot and cover with water, adding a pinch of salt.
- Bring the water to a boil over medium heat.
- Once boiling, reduce the heat and let it simmer for about 20-30 minutes, or until the yam is tender and easily pierced with a fork.
- Drain the yam and return it to the pot.
- If desired, add palm oil and pepper, then mash or leave the yam in chunks, mixing well to combine.
- Serve hot as a side dish or main meal accompaniment.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Yam is a rich source of carbohydrates, providing energy for daily activities, while also being high in dietary fiber which aids digestion and promotes gut health. It contains essential vitamins and minerals, such as vitamin C and potassium, which support immune function and heart health. The optional addition of palm oil provides healthy fats and antioxidants, further enhancing its nutritional profile. As a gluten-free, vegan, and vegetarian dish, yam is an excellent choice for diverse dietary needs, making it a staple in many Liberian households.
Cultural Significance
Yam is a fundamental part of the Liberian diet and is often associated with family gatherings and communal eating. It represents prosperity and is frequently featured in traditional ceremonies and celebrations.
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