Low Fat Yam Porridge
Savor the wholesome goodness of this Low Fat Yam Porridge – a delicious and healthier twist on a classic dish that's perfect for a hearty meal. Made with tender yam cubes simmered in a flavorful blend of tomatoes, red bell pepper, and aromatic spices like smoked paprika, this recipe delivers a comforting yet guilt-free option. A splash of low-sodium vegetable broth ensures a creamy, porridge-like consistency without the need for heavy oils, while fresh spinach adds a nutritional boost and vibrant color. Optional hints of ground crayfish and chili flakes elevate the dish with rich, savory depth and a gentle kick. Ready in just 45 minutes, this nutrient-packed yam porridge is perfect for busy nights and can be served as a wholesome standalone meal or alongside your favorite protein. Don't forget to garnish with fresh parsley for that final burst of flavor and presentation!
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Recipe Information
Ingredients
- 600 grams Yam
- 1 medium Red bell pepper
- 2 medium Tomatoes
- 1 medium Onion
- 2 pieces Garlic cloves
- 500 milliliters Low-sodium vegetable broth
- 1 tablespoon Palm oil substitute (or olive oil)
- 100 grams Spinach leaves
- optional Ground crayfish (optional)
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Chili flakes (optional)
- 10 grams Fresh parsley (for garnish)
Instructions
Peel the yam, rinse it thoroughly, and cut it into small cubes (about 2 cm pieces). Set aside.
Blend the red bell pepper, tomatoes, and half of the onion into a smooth puree using a blender or food processor. Set the puree aside.
Chop the remaining half onion and mince the garlic cloves.
Heat the palm oil substitute or olive oil in a large pot over medium heat. Add the chopped onions and minced garlic, and sauté until fragrant, about 2 minutes.
Pour in the blended pepper and tomato mixture, and cook on medium heat for 7-10 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate slightly.
Add the yam cubes to the pot and stir to ensure they are well coated in the sauce.
Pour in the low-sodium vegetable broth, ensuring the yam cubes are mostly submerged. Add the ground crayfish (if using), salt, smoked paprika, ground black pepper, and chili flakes (if using). Stir well.
Cover the pot and simmer on medium heat for 20-25 minutes, stirring occasionally, until the yam becomes tender and can be easily pierced with a fork. If the liquid reduces too much, add a small amount of water or broth to maintain a porridge-like consistency.
Add the spinach leaves and stir gently. Cook for an additional 2-3 minutes until the spinach wilts and melds into the porridge.
Turn off the heat, taste, and adjust seasoning if needed.
Serve the yam porridge hot, garnished with freshly chopped parsley. Enjoy your delicious low-fat yam porridge!
Nutrition Facts
Calories |
1210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 135 mg | 45% | |
| Sodium | 1761 mg | 77% | |
| Total Carbohydrate | 231.1 g | 84% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 24.1 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 385 mg | 30% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 7829 mg | 167% | |
*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.
