Home » Healthy Fried Egg-Yams Recipe with Rice & Vegetable-Stew – From Nigeria

Healthy Fried Egg-Yams Recipe with Rice & Vegetable-Stew – From Nigeria

How to Prepare Healthy Nigerian Yams Dishes

by workers23 workers23

Recipe adapted for intercultural healthy nutrition:
By Chris Ifeanyi Ezeh – a German registered Intercultural Health Coach, Mediator and Consultant.

Are you looking for a mix of delicious and healthy recipes from Nigeria? Look no further than this Nigerian fried yam with eggs, rice, and stew! Not only is this dish bursting with flavour and texture, but it’s also packed with nutrients essential for a healthy diet. The yams are dipped in eggs before frying, giving them a crispy exterior and a creamy interior. Meanwhile, brown rice provides a strong base high in fibre and protein, helping you feel full and satisfied for longer.

But it’s the stew that sets this dish apart. Made with various colourful vegetables, including broccoli, carrots, and bell peppers, this stew is loaded with vitamins and antioxidants that can boost your immune system and reduce inflammation. And with the addition of soy sauce and leafy greens, it’s also a great source of protein and iron.
Moreover, this recipe is easily customized based on your preferences or dietary restrictions. You can swap out the vegetables for your favourite ones, use gluten-free soy sauce, or even make it vegan by omitting the eggs.

So, whether you’re looking for a hearty breakfast, a satisfying lunch, or a flavourful dinner, this Nigerian fried yam with eggs, rice, and stew will satisfy your cravings and keep you healthy and energized all day long.

Portion for 4-6 people
Ingredients (What You Need):
2x large yams
6-7 eggs
4 cups of rice
2x different types of onions, chopped
3x leaf Onions
2x broccoli, chopped
5x carrot, sliced
3x red bell pepper, sliced
2x green bell pepper, sliced
Some leafy green vegetables (spinach or kale), chopped
1x Hafer Milk (Oat sauce250ml
1x 400ml Cocoanut Milk)
Salt and pepper to taste
Palm oil and Olive Oil

How To Prepare:

  • Peel the yam and cut it into bite-sized pieces.
  • Boil the yams for 30 Minutes
  • Add a little salt, curry, + spices to the eggs and mix.
  • Dip the yam in beaten eggs and set aside.
  • Heat 2 tablespoons of palm and olive oil in a pan over medium heat.
  • Add sliced yams in mixed -egg and fry until golden brown, for about 5-10 minutes.
  • Remove from the pan and set aside.
  • In the same pan, heat another tablespoon of olive oil.
  • Add the chopped onions and cook until translucent, about 2-3 minutes.
  • Add the sliced carrots, broccoli, and bell peppers to the pan and cook for 3-4 minutes or until slightly tender.
  • Add the chopped leafy greens to the pan and cook for another 2-3 minutes.
  • Pour in the soy sauce and mix everything. Cook for another 2 minutes, then remove from heat.
  • While the vegetables cook, cook the rice according to the instructions.
  • Serve the fried yam with the rice and the vegetable stew. Add Salt and Pepper to Taste. Enjoy!

Here are five health benefits of this recipe:

  1. Provides essential nutrients: This recipe is loaded with essential vitamins, minerals, and nutrients, including fiber, protein, iron, and antioxidants, which can help support overall health and well-being.
  2. Promotes healthy digestion: The high fibre content in yams and vegetables can help promote healthy digestion and regularity while also reducing the risk of constipation and other digestive issues.
  3. Supports heart health: The low-fat, high-fibre content in this recipe can help lower cholesterol levels and reduce the risk of heart disease, stroke, and other cardiovascular issues.
  4. Boosts immune function: The stew’s antioxidant-rich vegetables and leafy greens can help boost immune function, reduce inflammation, and protect against chronic diseases.
  5. Promotes healthy weight management: This recipe’s high fibre and protein content can help promote feelings of fullness and satiety, making it easier to maintain a healthy weight and avoid overeating.

MORE BACKGROUND INFORMATION ABOUT YAMS:
Yams are a starchy tuber widely grown and consumed in tropical regions worldwide, including West Africa, South America, and the Caribbean. They are an essential source of food and nutrition for millions of people and are a staple crop in many parts of the world. There are several varieties of yams, each with unique characteristics and flavours. Here are some of the most common types:

  1. Dioscorea rotundata: This is the most common type of yam, also known as white or true yam. It has rough, scaly skin and white, starchy flesh commonly used. I n soups, stews, and casseroles.
  2. Dioscorea alata: This type of yam is purple, water, or winged. It has smooth, purple skin and sweet, soft flesh often used in desserts and sweet dishes.
  3. Dioscorea esculenta: Also known as lesser yam, this type has thin, smooth skin and a sweet, nutty flavour. It is often used in curries and stir-fries.
  4. Dioscorea bulbifera: This type of yam is also known as aerial yam or potato yam. It has small, bulb-like structures that grow on the vine and a starchy, potato-like flesh often used in soups and stews.

Yams belong to the genus Dioscorea, with over 600 species worldwide. In addition to their culinary uses, yams are valued for their medicinal properties. They are used in traditional medicine to treat various ailments, including fever, diarrhoea, and arthritis.

related articles

Leave a Comment