Yam vegetables with pepper, carrot, chili and ginger

The vitamin-rich yam vegetable with pepper, carrot, chili and ginger is easy to make.

Nutrient profile: According to GDA guidelines, one portion of this dish covers several times the average daily requirement of vitamin C and 100% of that of vitamin A and potassium. However, some of the heat-sensitive ingredients are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is well below the maximum recommended ratio of 5:1. You can find more information on the subject at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Yam: The yam, which is widespread in Africa, Asia and South America, is only edible cooked except for two types, as it is toxic when eaten raw. The Chinese yam, on the other hand, can be eaten raw. Yams are prepared in a similar way to potatoes - they can be boiled, baked or fried. Their taste is similar to that of sweet potatoes, but tastes much less sweet. The consistency is also similar to that of sweet potatoes or potatoes. Yams are rich in provitamin A.

Ginger: The ginger rhizome has an aromatic smell, the taste is sharp, spicy, which is due to the substance gingerol, which is said to have anti-carcinogenic and anti-inflammatory effects.

Buy yams: Yams are not very common as a food in Germany, so it is not easy to find good roots. You can usually find them in Asian markets, less often in organic shops.

Reduce salt and oil: We have deliberately reduced the amount of salt and oil for health reasons. Season to your liking with low-salt soy sauce or a little salt. However, try to keep the salt content as low as possible. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.

Cold-pressed rapeseed oil is not suitable for sautéing vegetables, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.

Because of the high carbohydrate content of the yam, you can eat the vegetable without any side dish. Alternatively, you can serve it with wholegrain rice or quinoa.