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Vegetarian Yam Bake

Updated on May 6, 2015
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Miriam has been a freelance writer since 2013. Born in Whittier, CA, she now lives in Montclair, CA, with her husband and family.

Vegetarian Yam Bake

A serving of this recipe: Vegetarian Yam Bake.
A serving of this recipe: Vegetarian Yam Bake. | Source

Best Time to Bake These

My kids always love it when I bake my sweet and nutty Vegetarian Yam Bake.

Sometimes I bake these yams for family get-togethers like Thanksgiving and Christmas; other times (since twice a year is not enough) I bake them when my kids ask me to -- for a dessert type dish.

Either way, this dish is a delicious anytime food that stores well -- if you can keep it around.

Side Dish and Late Night Snack

Since they always came out so good we would eat them for a side dish along with cranberries, mashed potatoes, and biscuits -- and later on, warm it up for a sweet pie-like dessert before bedtime.

And Nutritious

Yams are very nutritious vegetables that are similar to sweet potatoes, yet yams are somehow sweeter. I always thought they were high in Vitamin A because of its orange color, which usually indicates carotene, the vegetable version of Vitamin A. However, I read somewhere that sweet potatoes are very high in Vitamin A, but yams are not.

The Low Down On Yams

What vitamins and minerals do yams have to offer? For start, they are low in fat, have no cholesterol or gluten, and they are low in sodium.

A one cup serving of yams gives you 1,224 mg of Potassium, plus more than 2g of protein. Yams also give you 6g of dietary fiber, while being low in sugar 0.8g.

Yams are high in Vitamin C supplying 42% of the RDA; Vitamin B6 (20% RDA). a fair amount of Magnesium (8% RDA) and small amounts of iron (4% RDA), Vitamin A (4% RDA), and Calcium (2% RDA).

Source: http://en.wikipedia.org/wiki/Yam_(vegetable)

Teach This Recipe to Your Kids

Vegetarian Yam Bake is easy to make (Click to Tweet); teach your kids this recipe! This is an impressive first-recipe to teach your kids -- and they will be so proud because it always comes out great!

Baking Time

Prep time: 20 min
Cook time: 30 min
Ready in: 50 min
Yields: 9 servings

Ingredients List

  • 1- 29 oz. can Princella Yams, Drained
  • 1/4 cup Dark Brown Sugar, Packed
  • 4 Tablespoons Margarine, Melted
  • 4 Tablespoons Flour
  • 1/2 cup Shredded Sweetened Coconut
  • 1/2 cup English Walnuts, Chopped
  • 1/2 cup Vegetarian Mini-Marshmallows
  • 1/2 Teaspoon Cinnamon, Ground

Kitchen Tools Required 4 This Recipe

Depending on whether you are using canned yams or boiling your own fresh yams, the following list should be complete. (If you boiled your own, you will not need the can opener.)

  1. 9 x 9" baking pan
  2. Vegetable oil spray (like Pam)
  3. Can opener
  4. Knife and cutting board
  5. Nut chopper (or use knife and cutting board)
  6. Small bowl and fork
  7. A small pan to melt the margarine
  8. A measuring tablespoon
  9. Measuring cups 1/4 and 1/2

Perfect 9 x 9" Square Baking Pan with Lid

A Few Ingredients You Will Need

Some ingredients you will need...
Some ingredients you will need... | Source

Some Steps: Vegetarian Yam Bake

Some steps for Veg Yam Bake recipe.
Some steps for Veg Yam Bake recipe. | Source

Vegetarian Yam Bake Step-by-Step

  1. Spray your ungreased 9" x 9" baking pan and set aside.
  2. Open and drain the canned yams, and then slice the yams so they can be spread evenly in the baking pan.
  3. After the sliced yams are spread in the baking pan, mix the brown sugar and the flour together in a small bowl. Now melt the margarine, and then mix it with the brown sugar and flour in the bowl.
  4. Drop or sprinkle the brown sugar/flour/margarine mix evenly over the yams.
  5. Then sprinkle the cinnamon over the yams.
  6. Now sprinkle the chopped walnuts over everything.
  7. Cover with foil, then bake in the oven at 350 degrees F for 25 minutes.
  8. After 25 minutes, take the yams out of the oven and take the foil cover off.
  9. Now drop marshmallows over the yams, and then sprinkle the coconut over them.
  10. Bake for another 5 minutes, or until the marshmallows and coconut are toasted.

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Had to Use Marshmallow Creme For This One

Vegetarian Yam Bake before entering the oven.
Vegetarian Yam Bake before entering the oven. | Source

The Good, The Bad, and The Ugly Truth About This Recipe

Okay, so this recipe (Vegetarian Yam Bake) is not the most nutritious yam recipe available, but it does have a good amount of vitamin C, some B vitamins and minerals to keep you healthy.

The Nutrition Facts indicate that 1/9 of the recipe has only 258 calories -- that's about as much as a yogurt (Good).

Unfortunately, 117 calories come from fat (Bad) but only 4g per serving are saturated, thank God (Good).

Yams are carbohydrates (starch) and this recipe has 25g of carbohydrates per serving, (Bad) but only 8g are from sugar (Good).

Sadly, Vegetarian Yam Bake offers 0% fiber (Ugly) so you need to balance your meals out by eating fresh fruits in their own skin or find other sources of fiber to include in your diet.

The good news is there is 0% cholesterol (Good) and 2g of protein per serving (Good).

And this Yam Bake only has 17 mg of sodium per serving, which is okay (Good) -- do not add salt to this recipe!! It tastes fine as it is.

As you can see we have 6 Goods, 2 Bads, and 1 Ugly....therefore, the Good outweighs the Bad and the Ugly.

With Mini-Marshmallows

This is how Vegetarian Yam Bake looks  when you have the right marshmallows-- not marshmallow creme.
This is how Vegetarian Yam Bake looks when you have the right marshmallows-- not marshmallow creme. | Source

Nutritional Value At-a-Glance

Nutrition Facts
Serving size: 1/9
Calories 258
Calories from Fat117
% Daily Value *
Fat 13 g20%
Saturated fat 4 g20%
Carbohydrates 25 g8%
Sugar 8 g
Fiber 0 g
Protein 2 g4%
Cholesterol 0 mg
Sodium 17 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Here's One From Betty

© 2014 Miriam Parker

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