Discover the deliciousness of Maka, a traditional dish featuring tender boiled yam. This hearty recipe is ideal for pairing with savory meat or fish, making it a perfect choice for a satisfying meal. Learn how to prepare Maka with simple ingredients and enjoy a taste of comfort food that’s both nutritious and flavorful. 

Ingredients:

- 4 large yams (peeled and cut into chunks)

- 1 tablespoon salt

- 1 teaspoon black pepper

- 1 teaspoon paprika (optional)

- 2 tablespoons olive oil

- 1 clove garlic (minced)

- 1 onion (chopped)

- 1 cup meat or fish of your choice (cooked)

- Fresh herbs (for garnish, optional)

Instructions:

Boil the Yams: Place the yam chunks in a large pot and cover with water. Add a tablespoon of salt. Bring to a boil over medium heat and cook until the yams are tender (about 15-20 minutes). Drain and set aside.

Prepare the Seasoning: In a skillet, heat olive oil over medium heat. Add the minced garlic and chopped onion. Sauté until fragrant and golden brown.

Mix Yams and Seasoning: Add the boiled yams to the skillet. Gently toss to combine with the garlic and onion. Season with black pepper and paprika (if using). Cook for an additional 5 minutes, allowing the yams to absorb the flavors.

Serve: Plate the Maka and top with your choice of cooked meat or fish. Garnish with fresh herbs if desired.

Enjoy your Maka as a comforting and flavorful dish that pairs wonderfully with your favorite protein!

Nutritional values

4 Large Yams (Peeled and Cut into Chunks)

 - Calories: Approximately 320-400 kcal (varies by size and type)

 - Carbohydrates: 80-90g

 - Fiber: 6-8g

 - Protein: 4g

 - Vitamin A: High (around 1,000-1,500 IU per cup cooked)

 - Vitamin C: Moderate (about 20 mg per cup cooked)

 - Potassium: 500-700 mg

Benefits:

 - Rich in carbohydrates and dietary fiber, providing sustained energy and aiding digestion.

 - High in vitamin A, which supports vision, immune function, and skin health.

 - Contains potassium, which helps maintain fluid balance and supports heart health.

1 Tablespoon Salt

 - Sodium: About 2,300 mg

Benefits:

 - Enhances flavor; however, should be used in moderation to avoid excessive sodium intake, which can impact blood pressure.

1 Teaspoon Black Pepper

 - Calories: About 6 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains piperine, which has antioxidant and digestive benefits.

 - Adds a mild heat and flavor to the dish.

1 Teaspoon Paprika (Optional)

 - Calories: About 6 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains antioxidants like capsaicin, which may have anti-inflammatory effects.

 - Adds a mild, smoky flavor and vibrant color to the dish.

2 Tablespoons Olive Oil

 - Calories: About 240 kcal

 - Fat: 28g (mostly monounsaturated fats)

Benefits:

 - Provides healthy fats that support heart health and may have anti-inflammatory properties.

 - Enhances the flavor of the dish and helps with cooking.

1 Clove Garlic (Minced)

 - Calories: About 4 kcal

 - Carbohydrates: 1g

 - Vitamin C: 1 mg

Benefits:

 - Contains allicin, which has antimicrobial and anti-inflammatory properties.

 - May help reduce blood pressure and improve cardiovascular health.

 - Adds flavor and aroma to the dish.

1 Onion (Chopped)

 - Calories: About 30 kcal

 - Carbohydrates: 7g

 - Fiber: 1.5g

 - Vitamin C: 8 mg

Benefits:

 - Contains antioxidants like quercetin that help reduce inflammation.

 - Provides dietary fiber for digestive health.

 - Contains vitamin C, which supports the immune system.

1 Cup Meat or Fish of Your Choice (Cooked)

 - Calories: Approximately 200-300 kcal

 - Protein: 20-30g

 - Fat: 5-15g (varies by type)

 - Iron: Good source, especially in red meats

Benefits:

 - Provides high-quality protein essential for muscle growth and repair.

 - Rich in vitamins and minerals such as iron (in meats) or omega-3 fatty acids (in fish).

 - Adds flavor and substance to the dish.

Fresh Herbs (For Garnish, Optional)

Minimal calories

 - Rich in vitamins and antioxidants depending on the type of herb

Benefits:

 - Adds flavor, color, and nutrients to the dish.

 - Herbs like parsley and cilantro can provide vitamins A, C, and K, and have antioxidant properties.

These ingredients together create a flavorful and nutritious dish with a good balance of carbohydrates, proteins, and healthy fats.