• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Healthy World Cuisine logo
  • About
  • Recipes
  • Health and Diet
  • SUBSCRIBE
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipes
  • Health and Diet
  • Contact
  • About
  • SUBSCRIBE
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
    • YouTube
  • ×

    Home » Sides » Vegetables » Spiced Yam and Vegetable Stir Fry

    Spiced Yam and Vegetable Stir Fry

    Published: Jul 10, 2015 · Modified: Feb 5, 2021 by HWC Magazine · 42 Comments

    Jump to Recipe Print Recipe
    Spiced Yam & vegetable stir fry / https://www.hwcmagazine.com

    Spiced Yam and Vegetable Stir Fry is made with rainbow fresh garden veggies is the perfect way to replenish your body as it is full of vitamins, nutrients and it takes less than 15 minutes from wok to table. 

    Spiced Yam and Vegetable Stir Fry / https://www.hwcmagazine.com

    Spiced yam and vegetable stir fry is simply delicious!

    I just love the combination of the naturally sweet yams, cumin, ginger, cinnamon and assorted vegetables tossed in with a touch of coconut oil in a wok.  Sometimes, life is just beyond busy. We hardly have time to take care of ourselves more than even thinking about a meal to put on the table. That is exactly why you need this less than 15 minutes easy a delicious vegan, paleo friendly, cardiac friendly and gluten-free meal in your recipe rotation.

    Vegetable stir fry on a black plate with chop sticks and Chinese Tea.

    Be Good to your Spleen

    Too many cold salads, smoothies and iced drinks are very hard on your body. I know you would think that is exactly what you need when it is hot outside, but think again. Did you know that in Traditional Chinese Medicine (TCM) in order to maintain a healthy metabolism one should eat and drink foods that are close temperature with their own body's temperature? Spiced Yam and Vegetable Stir Fry is a very nourishing meal with warming spiced. Please read how to Feed Your Spleen; Nourish Your Body to learn the how behind this and great menu plan ideas.

    It is not uncommon at restaurants in Hong Kong to sit down and be served a nice "warm" glass of water on a hot summer day. Really!!! It is even common to stir fry your romaine lettuce instead of eating it cold.

    Vegetables on cutting board ready to be chopped.

    Do you have cold or warm disposition?

    This concept may sound strange at first, but it really does make a lot of sense. Keeping all of this Chinese medicine stuff as simple as possible, essentially there are cold people (people who have excess cold in their bodies) and warm people (people who have excess of heat in their bodies).

    Spiced Yam and Vegetable Stir Fry Recipe is a very balanced dish.

    1. Yams or sweet potatoes are considered neutral
    2. Broccoli is considered cooling
    3. Tomatoes are cooling
    4. Spices like ginger and cinnamon are warming. 

    Usually, you will fall into one of their varying categories. I have never met a person yet, who had perfectly balanced disposition. Whether or not your body is of cold constitution or of warm constitution, excessive amounts of cold food (cold to the touch) and icy drinks can cause many problems. Be good to your body and eat warm and nourishing foods that are easy to digest.

    Sweet Potatoes slices stacked high.

    Keeping Balance in your Body

    When the body intakes food it needs to adjust the temperature in the stomach for the correct enzymes to work to digest our food into energy that our body can use. In people who are of cold constitution (More Yin), drinking and eating excessive cold causes a cascade of issues including stomach bloating and intestinal issues.

    In people who are warm constitution (More Yang), the body can quickly get the stomach to warm temperature to help with digestion but the problem is that once the stomach temperature is elevated and it stays high and this can cause an overactive stomach to be hungry all the time, gain weight, have a dry mouth, etc. Introducing the Five Energies of Food is a great way to learn about what foods are considered cool or warm and in between.

    Yams frying in a pan.

    Warming and Nourishing Stir Fry

    As we are all trying to eat right, take good care of our health and getting a little bit older with each passing year, I am looking for holistic care and going back to the basics. Today's gently Spiced Yams and vegetable stir fry is a great way to eat your veggies perfectly cooked and warm. (Maybe on another day we can talk about food and spices and whether or not they fall into the cold category, neutral category or warming category) However, today spices in this recipe, do fall into the warm category so add the spices to taste and adjust for your own needs.

    Spiced Yam and Vegetable Stir Fry / https://www.hwcmagazine.com

    Spiced Yam and Vegetable Stir Fry is a perfectly adaptable recipe for what I call, "Clean out the refrigerator veggie drawer day".  Use the vegetables you have in your crisper. Feel free to exchange the yams (sweet potatoes) with Asian sweet potatoes, I just used what I had in my crisper.

    Close up show all the spices on the vegetable stir fry.

    Order of Cooking Operations

    The only word of advise that I can share with you is to cook the vegetables in order of how physically hard they are. It is really simple. I start out with a little coconut oil in the pan, just because I like it but use any cooking oil you prefer, and add the aromatics.

    Next I add the chopped yams (sweet potatoes) as these are the hardest vegetable that needs to be cooked and I just add a couple of tablespoons of water and put on a lid and steam the yams in the wok. Then, I take the lid off and throw in the vegetables in order of harness such and stir fry them with the spices and you are done like dinner. It is that easy!!! You do not even need to make rice as it has filling sweet potatoes.

    Spiced Yam and Vegetable Stir Fry/div>

    More Easy Nourishing Warming Meals

    Immune Boosting Chicken and Rice

    Easy Pork Shiitake Mushroom Stir Fry

    Ginger Chili Stir Fry

    Beef and Peppers in Black Bean Sauce

    Awesome Baked Potato Bar

    Hungry For More? Subscribe to our Newsletter and follow along on Facebook, You Tube, Instagram, and Pinterest for all the latest updates.

    Spiced Yam and Vegetable Stir Fry

    Spiced Yam and Vegetable Stir Fry is made with rainbow fresh garden veggies is the perfect way to replenish your body as it is full of vitamins, nutrients and it takes less than 15 minutes from wok to table. 
    5 from 2 votes
    Print Pin Rate
    Course: Mains, Sides
    Cuisine: Chinese
    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes
    Servings: 2
    Calories: 168kcal
    Author: HWC Magazine

    Ingredients

    • 1 tablespoon coconut oil (or oil of choice)
    • ⅛ cup onion
      chopped
    • 1 teaspoon ginger
      or ½ teaspoon ground (adjust amounts for your own personal likes)
    • 1 clove garlic
      peeled and minced
    • 1 yam (sweet potato or 2 small Asian Sweet potatoes)
    • salt and pepper
      to taste
    • 2-3 tablespoon water
    • 1 cup broccoli
      cut to bite sized pieces
    • ½ cup red bell pepper
      chopped
    • ½ cup yellow bell pepper
    • ⅓ cup tomato
      cherry
    • ½ teaspoon cumin
    • ½ teaspoon cinnamon dried ground
    Prevent your screen from going dark

    Instructions

    • In a wok/frying pan, add coconut oil, onion, ginger and garlic and saute until aromatic. Add yams (sweet potatoes), salt and pepper and 2-3 tablespoons of water and put lid on and steam yams (sweet potatoes) for about 3 minutes or just until fork aldente and the water is evaporated. (Don't overcook as you will be stir frying them for a few minutes longer with the rest of the vegetables)
    • Remove the lid from you pan and add the broccoli and stir fry for 1-2 minutes, then add red pepper, yellow pepper and stir fry for 1-2 minutes and then add the tomato, cumin and cinnamon and toss lightly. Adjust seasoning as desired.
    • Serve Spiced Yam and Vegetable Stir Fry warm and garnish with Thai basil, if desired. Enjoy!

    Notes

    The nest advise that I can share with you is to cook the vegetables in order of how physically hard they are.
    It is really simple. I start out with a little coconut oil in the pan, just because I like it but use any cooking oil you prefer, and add the aromatics.
    Next I add the chopped yams (sweet potatoes) as these are the hardest vegetable that needs to be cooked and I just add a couple of tablespoons of water and put on a lid and steam the yams in the wok.
    Then I take the lid off and throw in the vegetables in order of harness such and stir fry them with the spices and you are done like dinner. It is that easy!!!
    You do not even need to make rice as it has filling sweet potatoes. 
    Feel free to use any vegetables you have in your refrigerator or freezer just remember to cook them in order of firmness. If you like, feel free to add in a protein source like chicken, etc. 

    Nutrition

    Serving: 1g | Calories: 168kcal | Carbohydrates: 24g | Protein: 4g | Fat: 8g | Saturated Fat: 6g | Sodium: 57mg | Potassium: 579mg | Fiber: 5g | Sugar: 6g | Vitamin A: 10953IU | Vitamin C: 163mg | Calcium: 41mg | Iron: 1mg
    Did you make this recipe?Tag us @HWCMagazine or hastag us #HWCMagazine!

    More Vegetables

    • Spicy Lotus Root Stir Fry on a black plate garnished with chili and green onions.
      Spicy Lotus Root Stir Fry
    • Roasted air fryer kabocha squash with Thai curried sauce on top in a white plate served with black rice.
      Air Fryer Kabocha Squash with Curried Sauce
    • Air fryer zucchini and squash on a wooden plate garnished with tomatoes and lemons.
      Air Fryer Zucchini and Squash
    • Air fried eggplant with garlic sauce topped with green onions and chilis on white plate.
      Chinese Eggplant with Garlic Sauce (Air Fryer Method)

    About HWC Magazine

    Join our Healthy World Cuisine medical editors (trained in both Western and Eastern Medicine) and learn how to EAT your way around the WORLD from the comfort of your own kitchen. Grab free health tips, recipe ideas, meal plans and gain a better understand how eating choices can affect your health. Be the healthier and happier YOU!

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. kushi says

      October 09, 2015 at 4:42 am

      Love the flavors here. It looks so colorful and healthy too 🙂

      Reply
    2. rika @ VM says

      July 19, 2015 at 10:49 am

      Yam is my favorite, my grandma always cook them in steamed rice! Your stir fry looks absolutely delicious!

      Reply
      • Healthy World Cuisine says

        July 19, 2015 at 11:21 am

        Thank you Rika! Yams and sweet potatoes are so diverse that the recipe options are endless.

        Reply
    3. Anna @ shenANNAgans says

      July 17, 2015 at 3:54 pm

      I did wonder how hard it is on our bodies to have to process cold stuff, although not sure I would enjoy being served a warm glass of water on a hot summer day too much either. I really want to add some bacon or some cured meat to this dish. Crazy meat eater I am.
      Hope you have a wonderful weekend lovely one. Hugs from freezing cold Australia. x

      Reply
    4. Mary Frances says

      July 16, 2015 at 10:58 pm

      Yum! I love a quick healthy stir fry!

      Reply
    5. cookituppaleo says

      July 14, 2015 at 10:35 pm

      Delicious recipe and great photos! Will have to try; love finding new veggie recipes!

      Reply
      • Healthy World Cuisine says

        July 15, 2015 at 5:53 pm

        Thank you! I am glad you like this recipe and looking forward to keeping in touch.

        Reply
    6. Jasline @ Foodie Baker says

      July 14, 2015 at 8:01 pm

      I love the colours of this dish! A pity the prices of sweet potatoes sky-rocketed these few weeks, will perhaps swap with a squash! This looks so delicious!

      Reply
      • Healthy World Cuisine says

        July 15, 2015 at 5:58 pm

        Thank you Jasline a delicious squash would certainly be a simple and easy swap. I am not so certain they kabocha squash where you are living but maybe you will find something new and interesting to try.

        Reply
    7. Maggie | Omnivore's Cookbook says

      July 13, 2015 at 6:42 pm

      I saw this the other day on G+, loved it! I never tried to use sweet potato in the stir-fry, and really attempted to try it out! What a beautiful and simple dish!

      Reply
      • Healthy World Cuisine says

        July 14, 2015 at 11:51 am

        Nihao Maggie, 谢谢! What a special compliment coming from such a talented Chinese chef, thanks. I think next time if available in the wet market, I will also use sweet potato leaves in the stir fry to add at the end instead of spinach.

        Reply
    8. Sandra - The Foodie Affair says

      July 13, 2015 at 11:49 am

      I love sweet potatoes and I'm always looking for ways to eat them. Definitely going to try stir frying! Why have I never thought of that?? I can smell the aroma already! Delicious and gorgeous photos, Bobbi!

      Reply
      • Healthy World Cuisine says

        July 14, 2015 at 12:51 pm

        Thanks Sandra! You really can stir fry anything that can fit into your wok and the ideas and spice combinations are endless. I love sweet potatoes too and there is something so nourishing about them. Take Care

        Reply
    9. Robyn Gleason says

      July 13, 2015 at 5:19 am

      This is beautiful, Bobbi! I've been craving some hot meals lately so this is perfect. I love my salads and raw veggies but I think my body was telling me just what you said - it needs more! I love the colours in this dish and I'm a big fan of yams but never thought of using them in a stir fry - perfect! Beautiful photos - you are a pro!! Sharing, of course. Hope you enjoyed your weekend 🙂

      Reply
      • Healthy World Cuisine says

        July 14, 2015 at 12:52 pm

        Thank you Robyn. I think we should listen to our bodies more as it knows what it needs..it is all about balance. Wishing you a super week. Take Care, BAM

        Reply
    10. GiGi Eats Celebrities says

      July 13, 2015 at 4:17 am

      YUM! This recipe is something I am adding to my TO MAKE this as I can eat ALL of these ingredients!! WOO WOO!

      Reply
      • Healthy World Cuisine says

        July 14, 2015 at 1:00 pm

        I am so glad you can enjoy this. I can too as it is gluten-free, dairy-free and also egg free and filled with delicious warming spices.

        Reply
    11. nagimaehashi says

      July 12, 2015 at 8:21 pm

      I love yam, it's a stapled in Japanese cooking! But you know, I don't actually have any of my own recipes this is fantastic! I'm going to try this really soon!

      Reply
      • Healthy World Cuisine says

        July 14, 2015 at 1:02 pm

        Thank you Nagi-san! Sweet potatoes and also kabocha are so plentiful in Japanese cuisine and are delightful in some many dishes. I hope you give it a try.

        Reply
    12. Liz Berg says

      July 12, 2015 at 7:27 am

      Sounds like a wonderful way to eat the vegetables from the summer harvest! And sweet potatoes are such a delicious addition 🙂

      Reply
    13. Maureen | Orgasmic Chef says

      July 12, 2015 at 1:26 pm

      This dish would make me the happiest woman in the room. It's gorgeous and I love everything in it.

      Reply
    14. nancyc says

      July 12, 2015 at 9:23 am

      What a beautiful dish and yummy way to use sweet potatoes! Adding to mr Healthy Food board! 🙂

      Reply
    15. Peachy A. says

      July 12, 2015 at 8:47 am

      I love Yams! and this is just the perfect Stir-Fry! I love it.

      Reply
    « Older Comments
    Newer Comments »

    Primary Sidebar

    WELCOME

    Hi There!
    Are you ready to explore new culinary frontiers, eat healthier, and save time – Then, you have come to the right place. Join Healthy World Cuisine (HWC) Magazine and learn how to EAT your way around the WORLD from the comfort of your own kitchen. Grab free health tips, recipe ideas, meal plans and gain a better understand how eating choices can affect your health. Be the healthier and happier YOU!

    Discover more about HWC Magazine →

    POPULAR RECIPES

    • Crab Stuffed Whitefish
    • Bacon wrapped sausage stuffed pork tenderloin.
      Bacon Wrapped Sausage Stuffed Pork Tenderloin
    • Pepper Lunch Steak and Rice Sizzle / https://www.hwcmagazine.com
      Pepper Lunch Steak and Rice Sizzle
    • Hawaiian Luau Rice

    HEALTH AND DIET

    • 2 shots of Whiskey Honey Lemon Cough Syrup with a bottle of honey and whiskey and a half a lemon on a cutting board.
      Whiskey Honey Lemon Cough Syrup
    • Feed Your Spleen: Nourish your Body
    • Love your liver with 2 hands held together in the shape of a heart with self care and meal plan sign.
      Love your Liver; Self Care and Meal Plans
    • Mindful eating script for weight loss with healthy foods surrounding.
      Mindfulness Eating Script for Weight Loss

    Footer

    ↑ BACK TO TOP

    • About
    • Sign Up! for emails and updates

    • Contact/Work with Us

    Copyright © 2011-2022 HEALTHY WORLD CUISINE Privacy Policy

    EXCLUSIVE MEMBER OF MEDIAVINE FOOD