Panang Kizhangu, also known as Elephant Yam or Suran, is a traditional South indian tuber used in a variety of dishes. Rich in fiber, vitamins, and minerals, it is a versatile ingredient that can be prepared as a curry, stir-fry, or poriyal. This recipe highlights a simple and healthy way to enjoy panang kizhangu, while reaping its numerous health benefits.
Ingredients You’ll Need
Panang kizhangu (elephant yam) – 500 g, peeled and cubed
Coconut oil – 2 tsp
Mustard seeds – ½ tsp
Curry leaves – 1 sprig
Green chilies – 2, slit
Turmeric powder – ¼ tsp
Grated coconut – 2 tbsp
Salt – to taste
Lemon juice – 1 tsp (optional)
Step-by-Step Preparation
Prepare the Yam:
Peel the panang kizhangu carefully and cut into small cubes. Soak in water with a pinch of turmeric to prevent discoloration.
Parboil the Yam:
Boil the cubed yam in water for 8–10 minutes until slightly tender but firm. Drain and set aside.
Prepare the Tempering:
Heat coconut oil in a pan. Add mustard seeds and let them splutter. Add curry leaves and green chilies, sautéing for a minute until aromatic.
Cook the Yam:
Add the boiled yam cubes to the pan along with turmeric and salt. Stir-fry on medium flame for 5–7 minutes, allowing the flavors to blend.
Finish with Coconut:
Add grated coconut and mix gently. Cook for another 2 minutes and remove from heat. Optionally, sprinkle a little lemon juice for tanginess.
Serve Hot:
Panang Kizhangu Poriyal pairs well with steamed rice and sambar or rasam, making it a wholesome meal.
Health Benefits of Panang Kizhangu
1. Rich in Dietary Fiber:
Elephant yam is high in fiber, aiding digestion, preventing constipation, and promoting gut health.
2. Supports heart Health:
The soluble fiber in yam helps lower cholesterol levels, promoting cardiovascular health.
3. Good Source of Energy:
Panang kizhangu provides complex carbohydrates, offering sustained energy without causing blood sugar spikes.
4. Helps in Weight Management:
Low in calories but filling due to its fiber content, it helps in controlling appetite and maintaining healthy weight.
5. Boosts Immunity:
Packed with vitamins and minerals like vitamin C, potassium, and magnesium, it enhances immunity and strengthens bones.
Final Thoughts
Panang Kizhangu is a simple yet nutritious vegetable that brings both taste and health to your plate. Its versatility allows it to be enjoyed in curries, stir-fries, or poriyals, making it a perfect addition to your daily meals. By including elephant yam in your diet, you are embracing a healthy, traditional, and delicious South indian delicacy.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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