Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Yam, peeled and diced | 600 g | Sweet · Cooling |
 Ajwain seeds | 3 g | Pungent, Bitter · Heating |
 Amchur | 4 g | Sour, Astringent · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 130 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the peeled and diced yam into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and ajwain seeds, amchur; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Suran (Yam) Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Suran (Yam) Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (192g)) |
|---|---|---|
| Energy (Calories) | 119 kcal | 229 kcal |
| Protein | 1.4 g | 2.7 g |
| Total Carbohydrates | 22.8 g | 44.0 g |
| Dietary Fiber | 3.5 g | 6.8 g |
| Total Sugars | 0.4 g | 0.8 g |
| Total Fat | 2.7 g | 5.2 g |
| Calcium | 25.4 mg | 48.9 mg |
| Iron | 0.95 mg | 1.84 mg |
| Magnesium | 20.7 mg | 39.9 mg |
| Phosphorus | 48.3 mg | 93.1 mg |
| Potassium | 659 mg | 1268 mg |
| Sodium | 210 mg | 405 mg |
| Zinc | 0.25 mg | 0.47 mg |
| Copper | 0.15 mg | 0.29 mg |
| Manganese | 0.39 mg | 0.75 mg |
| Selenium | 0.6 µg | 1.1 µg |
| Vitamin C | 13.5 mg | 25.9 mg |
| Vitamin A (RAE) | 25.6 µg | 49.2 µg |
| Vitamin E | 0.42 mg | 0.82 mg |
| Vitamin K | 2.6 µg | 4.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.47 mg | 0.90 mg |
| Vitamin B6 | 0.23 mg | 0.45 mg |
| Folate (DFE) | 18.1 µg | 34.8 µg |
| Choline | 13.8 mg | 26.6 mg |
