Kante Kanagi belongs to the yam family. It is also known as lesser yam and is grown in the regions of Kerala, Goa, and Kokan (Maharashtra).

About

Out of the 600+ species of Dioscorea (aka yams) around the world. Kanagi is one of them.

Kanagi is often used in traditional medicine and as an alternative food ingredient.

Scientific name

Dioscorea esculenta

Other names

• Kanagi,
• Kwan,
• Kanang,
• Bud/Badi kanang,
• Cheru Kizhangu.

Appearance

It is long like a sweet potato. Size varies from 2-6inches.

The skin is thick, shrivelled, and has roots.

Taste

Kanagi has a distinct taste of its own. One has to develop a taste for it.

Availability

 Easily available in the local markets in Goa and some parts of Kokan but only a few specific vendors sell it in Mumbai Markets.

Health & Nutrition Benefits

Kanagi is rich in carbohydrate content and has a high glycemic index, which can spike blood sugars. Its starch content makes it suitable for making flour. It is also a source of inulin, which supports a good gut microbiome.

As per a latest study, the nutritional value of 100g of this lesser-known yam are energy 76-112 kcal, carbohydrates 16.0 g, protein 2.1g, dietary fiber 1.1g, fat 0.9 g, water 76.7 g, calcium 20 mg, iron 0.2 mg, potassium 200.0 mg, zinc 0.3 mg, phosphorus 40 mg, sodium 10 mg, copper 0.20mg, ash 0.7 g, vitamin B1 0.06 mg, and niacin 0.9 mg.

As per a study from 2022, the nutritional content of kanagi flour is protein (7.19%), fat (1.10%), dietary fibre (10.16%), inulin (7.49%), and total starch content (71.78%). In traditional medicine, kante kanagi is valued for its antifatigue, anti-inflammatory, anti-stress, anti-spasmodic and immune-supporting properties. Studies also show its anti-diabetic, antimicrobial, antioxidant, antifertility, and anticancer properties.

How to consume it?

• Wash the Kante Kanagi thoroughly.
• Put it into the pressure cooker and cook it or peel it and pressure cook it with salt.

Other Culinary Uses

• For making Bhajiya
• In Gravy/ dry vegetable
• To make Flour which can be used in making breads, pasta, breakfast cereals, etc
• For making Patties/cutlets
• Desserts-kheer

Note: In Kokan and Goa, it is mainly used during fasting instead of potatoes.

Also, read more about other lesser-known vegetables like Takla, Phodshi, Takla, navdhari bhindi, etc.