Nutritional Facts of Yam Raita, Farali Suran Raita Recipe, Calories in Yam Raita, Farali Suran Raita Recipe

by Tarla Dalal
This calorie page has been viewed 2960 times


See yam raita recipefarali  suran raita | senai pachadi | faral, upvas, vrat recipes | with step by step photos below.

yam raita  is a  popular vrat or Faral recipe when you need too fast. Tastes splendid when served chilled. Learn how to make suran raita. 


To make yam raita, combine the yam, curd, rock salt, sugar, green chilli paste, pepper powder and coriander in a bowl and mix well. Refrigerate for at least 1 hour. Serve chilled.


Think beyond the traditional cucumber when making raita. How about using boiled and mashed yam? Try it and you are sure to love this unconventional accompaniment - farali  suran raita.


While we have used rock salt in senai pachadi, you can also use the table salt if you wish to. Coriander, on the other hand, is also optional. Some enjoy it as a flavoursome treat, while others do not consider it as a part of upvas cooking. So you can make your choice amongst these 2 ingredients. 


You can serve this faral, upvas, vrat recipe with Potato Khichdi or with Dahiwali Aloo ki Subzi and Rajgira Puri to relish a complete vrat thali. It is sure to satiate you even on a fasting day!

Tips for yam raita. 1. To cook yam, wash it and keep the whole yam peeled or unpeeled in a vessel filled with little water in a pressure cooker. Cook it for 2 to 3 whistles. Cool and peel and mash it using an aloo masher. 2. Use fresh curd for best flavour. 3. Black pepper powder can be substituted with roasted cumin seeds powder. 


Value per cup% Daily Values
Energy245 cal12%
Protein6.8 g12%
Carbohydrates27.8 g9%
Fiber0.7 g3%
Fat8.8 g13%
Cholesterol21.4 mg5%
Vitamin A527.4 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C3.1 mg8%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)27.9 mcg14%
Calcium325.1 mg54%
Iron0.8 mg4%
Magnesium40.2 mg11%
Phosphorus191.3 mg32%
Sodium33.8 mg2%
Potassium325.7 mg7%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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