Panang Kizhangu Recipe: A Nutritious Elephant Yam Delight
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.
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.
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.
Ingredients You’ll Need
Panang kizhangu (elephant yam) – 500 g, peeled and cubedCoconut oil – 2 tspMustard seeds – ½ tspCurry leaves – 1 sprigGreen chilies – 2, slitTurmeric powder – ¼ tspGrated coconut – 2 tbspSalt – to tasteLemon 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.