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FreeThyroid Safe

Boiled Yam with Vegetable Sauce

Boiled yam chunks topped with a garlicky tomato-spinach sauce brightened with a pinch of turmeric for color.

Boiled Yam with Vegetable Sauce
Servings
2 plates
Prep
10 min
Cook
25 min

Yam boils down into something soft and slightly starchy-sweet, which makes it a good match for a sauce with a bit of bite. Here that sauce is simple — onions and garlic sautéed until fragrant, then tomatoes and turmeric simmered down until everything thickens, with a handful of spinach stirred in at the end.

The turmeric isn't just for color; it's often added to dishes like this for its anti-inflammatory properties, and it fits well within a diet built around thyroid health, alongside the light seasoning and modest amount of salt used throughout.

Ingredients

  • 500 g yam — peeled and cut into chunks
  • 2 tablespoons olive oil
  • 1 cup spinach — washed and chopped
  • 1 cup tomatoes — chopped
  • 1/4 cup onion — chopped
  • 1 clove garlic — minced
  • 1/4 teaspoon turmeric — for anti-inflammatory benefits
  • 1/4 teaspoon black pepper — to taste
  • 1/8 teaspoon sea salt — optional, light

Instructions

  1. 1Place yam chunks in a pot, cover with water, add a pinch of salt if desired, and boil for 20 minutes until tender.
  2. 2While yam is boiling, heat olive oil in a non-stick pan over medium heat.
  3. 3Add onions and garlic, sauté for 2–3 minutes until fragrant.
  4. 4Stir in chopped tomatoes, turmeric, black pepper, and cook for 5 minutes until sauce thickens.
  5. 5Add chopped spinach and cook for another 2–3 minutes until wilted.
  6. 6Drain boiled yam and serve hot with vegetable sauce on top.

Nutrition

450
Calories
5g
Protein
76g
Carbs
14g
Fat
6g
Fiber
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Boiled Yam with Vegetable Sauce — Medcipe