White Yam Stew

If you take a look at the Jamaican of African cuisine, you will find several vegan recipes. That’s why I love and respect Caribbean cuisine so much. They use unique ingredients to develop dishes that are not just delicious but are vegan and super healthy. one such dish is the white yam stew.

The white yam stew is tasteful, vegan, creamy, and rich. It is made with white yams, tomatoes, bell peppers, and coconut milk. The stew brings up the natural flavors of the ingredients, making it hearty, comforting, and utterly delicious.

Whether it is lunch or dinner, you can serve it with your favorite sides and enjoy a wholesome meal. This stew is very easy to make and doesn’t take a lot of time. Plus, you can store it for later use, making it a very convenient dish.

Health benefits of white yam

White yams might be underestimated, but when you come to know about their nutritious value, you will find out that they are jam-packed with health benefits. Here are a few to name:

  • White yams are rich in minerals like potassium, manganese, magnesium, and copper.
  • Yams are rich in a unique naturally occurring compound called diosgenin. This compound is known to boost the brain’s functions like memory and learning.
  • It is also rich in several antioxidants that help in reducing the risks of developing cancer.
  • Contains anti-inflammatory properties.
  • Consuming yams help in regulating blood sugar level in the body.
  • It is high in fiber. As a result, it improves digestive health, relieves constipation, and also aids in weight loss.

Recipe Credit: Healthier Steps

Nutrition Facts

  • Energy 289 kcal
  • Fat 15 g
  • Protein 4.7 g
  • Carbs 37 g

Recipe Allergies


  • 1.Place a saucepan over medium heat.
  • 2.Add avocado oil. Once it is heated, add chopped onions and sauté for about 2 minutes or until they turn translucent.
  • 3.Once they are soft, add minced garlic and sauté for a minute.
  • 4.Next, add diced bell peppers and cook for another minute.
  • 5.Add chopped tomatoes, green onions, fresh thyme springs, vegetable broth, coconut milk, bay leaf, and diced white yam.
  • 6.Bring the mixture to a boil and reduce the heat to let it simmer for about 20 minutes or until the white yam is tender.
  • 7.Season with salt and serve.

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  • 1 pound white yam, washed, peeled and diced
  • 1 tablespoon avocado oil
  • 1 tablespoon avocado oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 green onions, chopped
  • 1 medium tomato, chopped
  • 1/2 bell pepper, chopped
  • 2 sprigs thyme
  • 1 cup vegetable broth
  • 1 cup coconut milk
  • 1 bay leaf
  • 1/4 teaspoon allspice
  • 3/4 teaspoon salt