Pounded Yam: A Delicious and Nutritious African Dish

Pounded yam is a staple food in many parts of Africa, especially in Nigeria, where it is known as Iyán (Yoruba) or Ruam-Yo (Tiv). It is a traditional dish that is made by boiling and pounding yam tubers into a smooth and fluffy mash. Pounded yam is similar to mashed potatoes, but heavier and more filling. It is usually eaten with various soups, such as Egusi, Banga, Ogbono, or Okra soup.

What is Yam and How to Choose the Best One for Pounding?

Yam is a root vegetable that belongs to the genus Dioscorea. It has brown skin and white or yellow flesh. Yam is different from sweet potato, which is often confused with it. Yam is more starchy and less sweet than a sweet potato. Yam is also richer in vitamin C, potassium, manganese, and dietary fiber.

Yam is widely available in Africa, Asia, Latin America, and the Caribbean. It can be stored for several months without refrigeration. Yam comes in different varieties and sizes, ranging from a few inches to several feet long. Some of the most common types of yams are white yam, yellow yam, water yam, and purple yam.

To choose the best yam for pounding, look for one that is firm, smooth, and free of cracks or bruises. Avoid yams that are soft, shriveled, or sprouting. The best yams for pounding are white yams and yellow yams, as they have a dry and starchy texture that makes them easy to mash.

How to Make Pounded Yam from Scratch?

Making pounded yam from scratch is a simple but labor-intensive process. You will need a large pot of water, a mortar and pestle, and some elbow grease. Here are the steps to follow:

• Peel the skins off the yams and slice them into about ½ inch thickness.
• Rinse the yams and place them in a pot with enough water to cover them.
• Boil the yams for about 30 minutes or until they are soft and tender.
• Drain the water and transfer the yams to a large mortar.
• Pound the yams with a pestle until they form a smooth and elastic dough. You may need to add some hot water occasionally to adjust the consistency.
• Mold the pounded yam into balls and serve with your favorite soup.

How to Make Pounded Yam with Modern Appliances?

If you don't have a mortar and pestle or you want to save some time and energy, you can use modern appliances to make pounded yam. You can use a blender, a food processor, a hand mixer, or a stand mixer. Here are some tips on how to use each of them:

• Blender: Cut the boiled yams into small pieces and blend them with some hot water until smooth. You may need to do this in batches depending on the size of your blender.
• Food processor: Cut the boiled yams into small pieces and process them with some hot water until smooth. You may need to scrape down the sides of the bowl occasionally.
• Hand mixer: Mash the boiled yams with a fork or a potato masher and then beat them with a hand mixer until smooth. You may need to add some hot water gradually to achieve the desired consistency.
• Stand mixer: Mash the boiled yams with a fork or a potato masher and then transfer them to the bowl of a stand mixer fitted with a paddle attachment. Beat them on medium-high speed until smooth. You may need to add some hot water gradually to achieve the desired consistency.

What are the Health Benefits of Pounded Yam?

Pounded yam is not only delicious but also nutritious. It has several health benefits, such as:

• It provides energy: Pounded yam is rich in carbohydrates, which are the main source of energy for the body. It can keep you full and satisfied for longer periods of time.
• It supports digestion: Pounded yam is high in dietary fiber, which helps regulate bowel movements and prevent constipation. It also promotes healthy gut bacteria and reduces the risk of colon cancer.
• It boosts immunity: Pounded yam is high in vitamin C, which helps fight infections and inflammation. It also supports wound healing and collagen synthesis.
• It maintains blood pressure: Pounded yam is high in potassium, which helps balance sodium levels and lower blood pressure. It also prevents muscle cramps and spasms.

How to Serve and Enjoy Pounded Yam?

Pounded yam is best served hot and fresh from the mortar or the appliance. It can be eaten with a spoon or with your fingers, depending on your preference. To eat with your fingers, pinch off a small piece of pounded yam and roll it into a ball. Then dip it into the soup of your choice and enjoy.

Pounded yam can be paired with various soups, such as:

• Egusi soup: A thick and creamy soup made from ground melon seeds, palm oil, vegetables, and meat or fish.
• Banga soup: A rich and spicy soup made from palm fruit extract, spices, and meat or fish.
• Ogbono soup: A slimy and savory soup made from ground Ogbono seeds (also known as wild mango seeds), palm oil, vegetables, and meat or fish.
• Okra soup: A simple and healthy soup made from chopped okra, palm oil, salt, and meat or fish.