Super Food Elephant Yam ଓଲୁଅ ଭର୍ତା

Super Food Elephant Yam ଓଲୁଅ ଭର୍ତା

In the world’s poorest regions, yams have been traditional and cheaper sources of carbohydrates and energy. And though their popularity-and gourmet chicness-has been on the rise in the last few years with chefs and trendy bars, especially in America, experimenting with these (as well as cassava and sweet potato), fact is that those ugly looking unseemly vegetables are a powerhouse of nutrients at a low cost.

Yams contain high carbohydrate, protein, vitamins, antioxidants, minerals, and dietary fibers. They are known to help the digestive system, being high in fiber, can be used for weight loss because of this, but have also other known benefits. They help reduce LDL (the bad cholesterol) and are thus good for heart health. They are effective against hypertension, apparently also have anti-ageing properties and help maintain the hormonal balance in women. Moreover, they are even credited with increasing the production of red blood cells.

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Olu Bharta (Mashed Elephant Yam)

Yams are being appreciated for their nutritional value and versatility in different cuisines. effective against hypertension, apparently also have anti-ageing properties and help maintain the hormonal balance in women.

Total Time35 minutes mins

Course: Side Dish

Cuisine: Odia Cuisine

Keyword: varta,

Equipment

• 450 Gram elephant yam (also known as suran or mass yam)
• 1/2 cup tamarind pulp or sour yogurt (dahi)
• Salt to taste
• 2 tablespoons Mustard oil
• 1 teaspoon Mustard Seeds
• 4-5 garlic cloves, minced
• 2-3 dried red chili peppers, broken into pieces
• 10-12 fresh curry leaves

Instructions

• Rinse the elephant yam thoroughly and peel off the skin. Cut it into small pieces and boil it in salted water until tender.
• Drain the water and mash the boiled yam until it's smooth and creamy.
• Add tamarind pulp or sour yogurt to the mashed yam and mix well. Season with salt to taste.
• In a pan, heat the oil over medium-high heat. Add the mustard seeds and let them splutter.
• Add the minced garlic and dried red chili peppers to the pan and sauté for a minute.
• Add the curry leaves to the pan and sauté for another 30 seconds.
• Add the mashed yam mixture to the pan and stir well to combine. Sauté for 2-3 minutes or until the flavors have melded together.
• Remove the pan from the heat and serve the Olu Bharta hot with rice or pakhala

Notes

Enjoy the delicious and nutritious Olu Bharta, a traditional dish from the Indian state of Odisha that’s packed with vitamins, minerals, fiber, and antioxidants.

It’s worth noting that yams can sometimes cause allergic reactions in some people, so it’s important to be cautious if you’re trying them for the first time. Additionally, the nutritional content and health benefits of yams can vary depending on the variety and preparation method, so it’s always a good idea to do your research and consult with a healthcare professional if you have any concerns or dietary restrictions.