Low Fat Yam Porridge

Indulge in the wholesome goodness of this Low Fat Yam Porridge, a guilt-free twist on a beloved classic. Packed with chunks of tender yam simmered to perfection in a vibrant, flavor-rich tomato and red bell pepper sauce, this dish is as nutritious as it is satisfying. The use of a low-sodium vegetable broth and a palm oil alternative keeps it light, while additions like fresh spinach and optional ground crayfish enhance its depth of flavor. Infused with aromatic spices like smoked paprika and a touch of chili flakes, this porridge delivers a deliciously balanced heat. Ready in just 45 minutes and perfect for a hearty yet healthy family meal, it’s garnished with fresh parsley for a pop of color and flavor. This dish is a must-try for those seeking a low-fat, nutrient-packed comforting recipe with an African-inspired flair!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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
• 0 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)

Directions

Step 1

Peel the yam, rinse it thoroughly, and cut it into small cubes (about 2 cm pieces). Set aside.

Step 2

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.

Step 3

Chop the remaining half onion and mince the garlic cloves.

Step 4

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.

Step 5

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.

Step 6

Add the yam cubes to the pot and stir to ensure they are well coated in the sauce.

Step 7

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.

Step 8

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.

Step 9

Add the spinach leaves and stir gently. Cook for an additional 2-3 minutes until the spinach wilts and melds into the porridge.

Step 10

Turn off the heat, taste, and adjust seasoning if needed.

Step 11

Serve the yam porridge hot, garnished with freshly chopped parsley. Enjoy your delicious low-fat yam porridge!

Nutrition Facts

Serving size	(1857.0g)

Amount per serving	% Daily Value*
Calories	1210.2

Total Fat 18.2g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 0.2g
Cholesterol 135mg	0%
Sodium 1760.8mg	0%
Total Carbohydrate 231.1g	0%
Dietary Fiber 38.4g	0%
Total Sugars 24.1g
Protein 37.3g	0%

Vitamin D 0IU	0%
Calcium 384.9mg	0%
Iron 10.2mg	0%
Potassium 7828.8mg	0%

*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.

Source of Calories

Fat: 13.2%

Protein: 12.1%

Carbs: 74.7%