Baked & Stuffed Yams
Yams are a great addition to your luch or dinner meal. Yams are loaded with vitamins such as B-complex and vitamin c. It contains, potassium, copper and iron. It also contains fibers, which helps with digestion. Yams are carbohydrates but have a low glycemic index, meaning that they don't quickly raise then drop your blood sugar.
Combining the yams with more fiber and complex carbohydrates, such as brown rice, create a satisfying meal with a delicious sweet and savory flavor. I also try to incorporate lentils in many ways, because I want my kids to eat a nutritious meal that combine as many "meat" subtitutes as possible. Lentils are known for their high content of protein and iron--two important nutrients that vegan people need to consume on a daily basis.
This meal is easy to prepare, and is full of complex flavors.
6 small yams, cut lengthwise in half
1 tablespoon olive oil
2 small yams, chopped in the food processor
1 green onion, chopped
1 garlic clove, minced
1 teaspoon olive oil
brown rice and green lentils:
1/4 cup brown rice
1/4 cup green lentils
1 cup of water
Chopped parsley for serving
Heat oven to 375° F.
Take a baking sheet, brush it with olive oil, and sprinkle with salt and pepper. Lay the yams facing down on it.
Bake for about 20 minutes or until tender and golden brown.
In the meantime, take a nonstick pan and saute the chopped yams with the green onion, garlic, olive oil, salt and pepper. Set aside.
Take a sauce pan and add the rice, lentils, water and salt. Bring to a boil, then lower to a simmer and cook until all the water has soaked into the rice and the lentils.
Assemble the dish:
Take the yams, cut a slit in the center of the half yam. Take a spoon, and with the back of the spoon, push into the slits to create a little crevice for the filling. Then, fill the yams with the brown rice and lentil mixture, and sprinkle with the sautéed chopped yams and chopped parsley. Drizzle some more olive oil, salt and pepper, and serve.