Translate to your native language

Suran Upkari (Yam)

Yams are nutrient-dense tuber vegetables that come in many colors the most commonly used one in India being the elephant foot yam or suran or jimikand in Hindi. Yams are versatile, easy to prepare, fast to cook, and a great vegetable to include in your diet in both sweet and savory dishes. They’re a great source of fiber, potassium, manganese, copper, and antioxidants like vitamin C that support bone health, metabolism, and heart function, and are also said to boost brain health, reduce inflammation, and improve blood sugar control. Copper is vital for red blood cell production and iron absorption, while vitamin C can boost your immune system. Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function and improved memory and learning abilities. Remember that chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. Yams provide several antioxidants that may have anticancer properties and may help reverse irritable bowel syndrome (IBS), and stomach ulcers. Yams also contain resistant starch that may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.
Recipe credit: Darshana Muzumdar
Serves 4 people as a part of an Indian meal.

Yams have been used for centuries in traditional Indian meals in many forms. It has been served as a main vegetable dish or curry for lunch or dinner, or as an accompaniment in the form of fried chips or a salad or raita. Since elephant foot yam is easy it is to cook, delicious and versatile it is very easy to add to meals regularly.


½ kg suran (yam/elephant’s foot)

4 tsps coconut oil

½ tsp mustard seeds

4-5 green chillies

1/4 -f1/2 A handful of fresh coconut, grated

1 large marble sized ball of jaggery or to taste

½ tsp salt or to taste


Handle suran with the following instructions to prevent itching: Wash and dry your hands well. Apply oil on your hands to cover them completely.

Cut the suran into thick slices and remove the outer hard covering. Wash and dry the suran well. Chop into 1cm cubes or as desired and put them in a thick bottom steel pot. Slice or chop the green chillies. Heat oil in an iron tempering ladle and add the mustard seeds. Wait until they all pop. Add this to the yam pieces, add about 1/4 cup of water and cook them on low heat for around 5 minutes. Add jaggery, chillies, and salt and cook till the pieces are tender and all the water has almost evaporated. Add grated coconut and mix well. Serve hot with rotis or rice and dal.

For the Whole-Food Plant-Based (WFPB) version:

Heat an iron tempering ladle and put the mustard seeds in it. Stir till all of them pop and add them to the chopped suran.

Use date or raisin paste instead of sugar. Soak the dates for 2-4 hours if they are not soft before grinding to a paste with a little water. If you want to use raisins, make sure they are soaked for at least 4-6 hours before grinding them. Use the soaking liquid to grind both the soaked dates or raisins. If you are using soft dates, mash 3 or 4 dates with your fingers in a small bowl with a little water to make a paste.

Use rock salt instead of refined salt.

Follow the rest of the recipe as above.

Leave a Reply

Shopping Basket