Sierra Leone • Africa • easy • 45 mins
Sierra Leone Yam
Description
Yam is a staple food in Sierra Leone, often enjoyed for its versatility and rich flavor. It holds cultural significance as a symbol of sustenance and is commonly served during communal meals and celebrations.
Ingredients
- 2 large yams (about 2-3 pounds)
- Water (for boiling)
- Salt (to taste)
Instructions
- Begin by peeling the yams carefully with a knife to remove the tough outer skin.
- Cut the yams into large chunks, about 2-3 inches in size.
- Rinse the yam pieces under cold water to remove any dirt.
- Place the yam chunks in a large pot and cover them with water.
- Add salt to the water according to your taste preference.
- Bring the pot to a boil over medium-high heat.
- Once boiling, reduce the heat to medium and let the yams cook for about 20-30 minutes, or until they are tender and easily pierced with a fork.
- Drain the yams in a colander and let them sit for a few minutes to remove excess moisture.
- Serve hot, either mashed or whole, as a side dish or main component of your meal.
Nutritional Information
Calories: 200 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Yam is rich in complex carbohydrates, providing a steady source of energy and helping to maintain stable blood sugar levels. It is also a good source of dietary fiber, which aids in digestion and promotes gut health. Additionally, yams are packed with essential vitamins and minerals, including vitamin C and potassium, supporting immune function and heart health. As a gluten-free, vegan option, this dish is accessible and nutritious for a variety of dietary preferences.
Cultural Significance
Yam is deeply rooted in Sierra Leonean culture, often associated with harvest festivals and communal gatherings. It is a symbol of prosperity and is frequently used in traditional dishes that bring families together.
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