Yams or Suran or Zimikand have been traditional and cheaper sources of carbohydrates and energy.

  • Yams contain high carbohydrate, protein, vitamins, antioxidants and have a good mix of essential minerals like calcium, copper, zinc, selenium, iron, phosphorous, iron, manganese and magnesium. It also contains a good amount of dietary fibers which nourishes the body.
  • and dietary fibers. They are known to contain phytochemicals that protect the lining of the digestive tract which helps Improves digestion, strength by reducing bloating and irregular bowel movements.
  • Used in healthy weight management, which reduces the bad cholesterol in the body.
  • Regulates the blood flow, thereby reducing and hypertension.
  • It’s a good cardiac medicine, which prevents unnecessary clots in the blood vessels.
  • It maintains the hormonal balance in women and provides relief from pre-menstrual syndrome.
  • It improves the appetite, heal ulcers, bronchial irritation, cough and aids faster wound healing.
  • The herb gives instant energy to the body as it is a high calorie food and prevents weakness.
  • It strengthens muscles and bones.
  • Used in the treatment of piles or fistula.
  • they are even credited with increasing the production of red blood cells so if your are low on Heamoglobin , this is a MUST to include in your menu

Maharashtrian Suran Koshimbir /Salad

  • 300 grams yam/suran, cut into thin and small pieces
  • 1 Onion , chopped
  • 4 tablespoons Fresh coconut , grated
  • 2 sprig Coriander (Dhania) Leaves , chopped
  • 2 Green Chillies , chopped
  • 1 Lemon juice
  • 1 pinch Sugar
  • Salt , to taste
  • 2 tablespoons Cooking oil

For Seasonings

  • 2 tablespoon Cooking oil
  • 1 teaspoon Mustard seeds
  • 1 pinch Asafoetida (hing)


  • To begin making the Surnachi Koshimbir Recipe, wash, peel and cut the yam into 1 inch cubes. 
  • In a pressure cooker, combine the yam along with 1/2 a cup of water and pressure cook for 4 whistles. Turn off the flame. Allow the pressure to release naturally. 
  • Once the pressure has released, drain the water and keep the yam aside. 
  • Heat a shallow pan with oil on medium flame, add the boiled yam and stir fry, until the outsides get crispy. 
  • Add a pinch of salt and continue to fry till it gets a brown colour. Drain on an absorbent paper. 
  • In a  mixing bowl, add chopped onions, coriander leaves, lemon juice, salt and a pinch of sugar and the yam. Mix them well.
  • To season, heat a tadka pan on medium flame add oil once it heats up, add mustard seeds and a pinch of hing and leave it on the stove for 10 seconds. turn off the flame.  Pour it over the yam salad and mix well and serve.