Healthful Cooking and Recipes

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Zesty Yellow Yam Soup

(Brasil: Negro Yam) Botanical: Dioscorea cayenensis

You can buy this yam or potatoes at any local produce market in major cities or at an Asian market, and on amazon

This soup is a zesty soup designed to retain all its minerals and vitamins due to minimized cooking time.


Half a pound of yellow yam

Half a pound of snow peas

One large red pepper

One medium Asian sweet potato

Very fine Spelt flour (optional)

Four cloves of garlic

A finger of turmeric

1 lemon

½ tsp Cayenne pepper

½ tsp Apple cider vinegar

½ cup coconut milk

1/2 tbsp Miso paste


Wash whole snow peas

Chop peppers to desired size,

Chop, grind, or grate turmeric, garlic, and ginger

Peel then slice yellow yam in sizes of two fingers

Bring to boil 2- 2-1/2 cups of water in a medium sized pot

Scrape skin off potato without moving off second layer

After yellow yams have been boiling for about five-seven minutes, toss in sweet potatoes

Let boil another three minutes

Toss in prepared chopped peppers and snow peas

Add a tsp of apple cider vinegar,

Add garlic, turmeric, ginger, and lemon

Add miso to taste

[Add salt if desired. Miso is quite salty]

Test for tenderness of sweet potatoes

(be sure sweet potatoes slices are firm but cooked)

Pour in coconut milk

Add water to cover ingredients and bring to a boil

Let boil for two minutes and turn off stove


If you desire a non-overcooked diet, this is the formula for other types of soups. But if  you desire a more cooked taste, let cook as long as you desire.

Optional: The spelt flour is for a few hand rolled dumplings cut to the size of a pinky finger and tossed in after sweet potatoes.

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