Heart-Healthy Yam Porridge
Indulge in the nourishing goodness of Heart-Healthy Yam Porridge, a vibrant dish that combines wholesome ingredients with bold, comforting flavors. Loaded with nutrient-rich cubed yams simmered in a fragrant blend of smoked paprika, turmeric, and garlic, this porridge offers a creamy yet chunky texture that's irresistibly satisfying. Bright pops of fresh spinach and diced red bell pepper ensure every bite is packed with vitamins, while low-sodium vegetable broth provides a light yet hearty base. Finished with a hint of heat from optional red pepper flakes and garnished with parsley and creamy avocado slices, this recipe is perfect for those looking to enjoy a delicious, heart-healthy meal that's easy to prepare in just under an hour. Ideal for cozy family dinners, it's gluten-free, plant-based, and brimming with flavor—your new go-to recipe for clean eating!
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Recipe Information
Ingredients
- 500 grams yam (peeled and cubed)
- 2 tablespoons olive oil
- 1 medium onion (diced)
- 2 cloves garlic (minced)
- 1 large red bell pepper (diced)
- 2 cups fresh spinach
- 3 cups low-sodium vegetable broth
- 2 medium plum tomatoes (chopped)
- 0.5 teaspoons crushed red pepper flakes (optional)
- 1 teaspoon smoked paprika
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons parsley (chopped, for garnish)
- 0.5 medium avocado (optional, sliced)
Instructions
Start by preparing all the ingredients: peel and cube the yam, dice the onion and bell pepper, chop the tomatoes, and mince the garlic.
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add the diced onion to the pot and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, smoked paprika, and turmeric. Sauté for another 1-2 minutes until fragrant.
Add the chopped tomatoes and red bell pepper to the pot. Cook for 3-5 minutes, stirring occasionally, until the vegetables soften.
Pour in the low-sodium vegetable broth and bring it to a simmer.
Add the cubed yam to the pot. Season with salt, black pepper, and optional red pepper flakes for a hint of heat.
Cover the pot and let the yam simmer for 15-20 minutes, stirring occasionally, until the yam is tender and easily pierced with a fork.
Once the yam is tender, use a spoon to mash some of the yam cubes against the side of the pot to create a creamy texture while leaving some chunks intact.
Stir in the fresh spinach and cook for 2-3 minutes until wilted.
Taste and adjust the seasoning as needed.
Serve warm, garnished with chopped parsley and sliced avocado for an optional creamy topping.
Nutrition Facts
Calories |
1204 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1715 mg | 75% | |
| Total Carbohydrate | 194.1 g | 71% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 27.9 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 257 mg | 20% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 5324 mg | 113% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
