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A classic Kerala curry featuring tender elephant foot yam simmered in a rich, tangy gravy made from roasted coconut and spices. This aromatic dish pairs perfectly with steamed rice for a hearty meal.
For 4 servings
Prepare Yam and Tamarind
Roast the Coconut Masala
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A classic Kerala curry featuring tender elephant foot yam simmered in a rich, tangy gravy made from roasted coconut and spices. This aromatic dish pairs perfectly with steamed rice for a hearty meal.
This kerala recipe takes 55 minutes to prepare and yields 4 servings. At 417.16 calories per serving with 14.76g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Prepare the Tempering (Tadka)
Rest and Serve
This recipe works wonderfully with other vegetables. Try making it with pearl onions (ulli theeyal), bitter gourd (pavakka theeyal), or small brinjals (vazhuthana theeyal).
For a slight balance of sweet, sour, and spicy, you can add a small piece of jaggery (about 1/2 teaspoon, grated) along with the tamarind extract.
For a non-vegetarian version, you can add cleaned and deveined prawns along with the yam. This is a popular variation called 'Chemmeen Theeyal'.
Elephant foot yam (Chena) is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can provide a quick source of energy.
Spices like turmeric, which contains curcumin, and coriander are known for their anti-inflammatory and antioxidant properties, which can help combat oxidative stress in the body.
Yes, Chena Theeyal can be a healthy dish. Elephant foot yam is a good source of dietary fiber, potassium, and other minerals. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It is naturally vegan and gluten-free. However, it is moderately high in calories due to the coconut and oil, so portion control is recommended.
One serving of Chena Theeyal (approximately 1 cup or 220g) contains around 250-300 calories. The exact count can vary based on the amount of coconut and oil used.
The itchiness is caused by calcium oxalate crystals in the yam. To prevent this, you can apply coconut oil or any cooking oil to your hands before cutting. Alternatively, you can wear food-grade gloves. Soaking the cut yam pieces in tamarind water or buttermilk for 15-20 minutes before cooking also helps reduce the irritant.
While fresh or frozen grated coconut provides the most authentic flavor and texture, you can use unsweetened desiccated coconut in a pinch. It will roast much faster, so keep a close eye on it to prevent burning. You may also need to add more water when grinding to get a smooth paste.
Leftover Chena Theeyal can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors tend to deepen, making it taste even better the next day. Reheat gently on the stovetop or in the microwave before serving.