Low Sodium Yam Porridge
Discover the comforting and nutrient-packed goodness of Low Sodium Yam Porridge, a healthy twist on a traditional favorite. Featuring creamy white yams simmered in a fragrant blend of pureed red bell pepper, tomatoes, and aromatic garlic, this dish brings vibrant flavors without compromising on heart-friendly basics. Unsalted vegetable broth and a hint of smoked paprika create a flavorful base, while fresh spinach adds a boost of nutrients and color. Perfect for a wholesome weeknight dinner or meal prep, this low-sodium recipe is a delightful balance of taste and wellness. Serve hot with a sprinkle of green onions for a refreshing finish!
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Recipe Information
Ingredients
- 800 grams White yams (peeled and diced)
- 1 medium-sized Red bell pepper (blended into a puree)
- 2 medium-sized Tomatoes (blended into a puree)
- 1 medium-sized Onion (diced)
- 2 cloves Garlic (minced)
- 2 cups Unsalted vegetable broth
- 2 tablespoons Palm oil (or an alternative oil, like avocado oil)
- 1 cup Fresh spinach (washed and chopped)
- 1 tablespoon Ground crayfish (optional for added flavor)
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt substitute (optional, for flavor balance)
- 2 stalks Green onions (chopped, for garnish)
Instructions
1. Peel and dice the white yams into bite-sized cubes. Rinse them thoroughly in water and set aside.
2. In a blender, combine the red bell pepper and tomatoes to create a smooth puree. Set this aside for later use.
3. Heat the palm oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent and fragrant.
4. Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn’t burn.
5. Add the blended red bell pepper and tomato puree to the pot. Stir well and let it simmer for 5-7 minutes until the mixture reduces slightly and the flavors deepen.
6. Add the unsalted vegetable broth, smoked paprika, ground black pepper, and (if using) the salt substitute. Mix thoroughly.
7. Gently add the cubed yams into the pot. Stir to ensure they are evenly coated in the sauce.
8. Cover the pot and reduce the heat to low. Let the yam porridge simmer for 20-25 minutes, or until the yams are tender and can be easily pierced with a fork. Stir occasionally to prevent sticking.
9. Add the ground crayfish (if using) and the chopped spinach in the final 5 minutes of cooking. Stir well to allow the spinach to wilt and incorporate into the dish.
10. Taste for seasoning and adjust if needed.
11. Serve the yam porridge hot, garnished with chopped green onions for a fresh touch. Enjoy!
Nutrition Facts
Calories |
1367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 177 mg | 8% | |
| Total Carbohydrate | 260.6 g | 95% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 21.4 g | ||
| Protein | 20.3 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 7836 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.
