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Healthy Vegetarian Foods

Madumbi/Yams

Yams, taro root, dasheen, madumbis or the real South African name – “amadumbe” – is a root vegetable that tastes amazing and looks weird.

They are packed with a host of vitamins, minerals and are an excellent source of dietary fibre. They are known to be toxic if eaten raw – however cooked they are an amazingly flavourful starch for any meal. Their leaves are also used as a spinach or like we Indians do – make a flavourful chick pea batter and smear layers over the leaves – roll up like a swiss roll steam and enjoy, (recipe to follow in another blog post).

Their health benefits are:-

  • Aids in digestion
  • Boosts immune system
  • Aids diabetics – because it regulates the release of insulin
  • Aids general heart health and blood pressure because of their potassium content
  • Keeps eyes healthy – because of beta carotene and antioxidant content
  • Skin savers – vitamin A & E content

However their intake should be controlled because of its high calorie count – serve it with some seasoned yoghurt and it shouldn’t be too bad – enjoy in moderation.

 

Stir Fried Amadumbis

 

6-8 medium boiled, peeled and sliced amadumbis

50ml cooking oil

2-3 curry leaves

1 dry chilli

3ml cumin seeds

5ml cumin powder

5ml salt

10ml lemon juice

Method

  • Heat oil in a heavy based frying pan, add the curry leaves, dry chili and cumin seeds and allow to splutter
  • Add the amadumbis lower heat – and allow to cook for a few minutes – so the flavors can infuse
  • Sprinkle the cumin powder, salt and lemon juice and stir well – leave on heat so the sliced amadumbis can crisp up
  • Once done – garnish with chopped fresh coriander and serve with some salted smooth cottage cheese or some plain yoghurt

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Comments: 7

  • Mike

    24/02/2019

    Could you let me know more about the use of madumbi leaves and how to prepare them? I believe you can eat the young stems after having removed the outer skin?

      • Vinesh

        25/04/2021

        V good article

  • Zerina

    18/05/2020

    Hi Usha, om do glad i found this site.
    I make my own patha. But my throat feels like it is closeing up., i only cut out the the big stalk vein. Fo i cut the smaller veins inside the leaves too. Thank you

  • DC

    10/08/2020

    Hi Usha. Really curious. Where did patha originate? Is it uniquely South African Indian? Who first created it?

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