Low Sodium Yam Porridge

Discover the comforting flavors of Low Sodium Yam Porridge, a wholesome and nutrient-rich twist on a classic dish. Featuring tender cubes of white yams simmered in a vibrant blend of red bell pepper, tomato, and aromatic spices, this recipe delivers bold, satisfying flavors without the excess sodium. With a touch of palm oil for richness, fresh spinach for added nutrition, and optional ground crayfish for depth, this dish is as nourishing as it is flavorful. Ready in under an hour, it’s an excellent option for heart-healthy meals or anyone seeking low-sodium comfort food. Garnish with fresh green onions for a pop of freshness, and serve it piping hot for a soul-warming experience! Perfect for busy weeknights or meal prep, this yam porridge is a winning combination of health and taste.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

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)

Directions

Step 1

1. Peel and dice the white yams into bite-sized cubes. Rinse them thoroughly in water and set aside.

Step 2

2. In a blender, combine the red bell pepper and tomatoes to create a smooth puree. Set this aside for later use.

Step 3

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.

Step 4

4. Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn’t burn.

Step 5

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.

Step 6

6. Add the unsalted vegetable broth, smoked paprika, ground black pepper, and (if using) the salt substitute. Mix thoroughly.

Step 7

7. Gently add the cubed yams into the pot. Stir to ensure they are evenly coated in the sauce.

Step 8

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.

Step 9

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.

Step 10

10. Taste for seasoning and adjust if needed.

Step 11

11. Serve the yam porridge hot, garnished with chopped green onions for a fresh touch. Enjoy!

Nutrition Facts

Serving size	(1787.8g)

Amount per serving	% Daily Value*
Calories	1367.0

Total Fat 30.1g	0%
Saturated Fat 14.1g	0%
Polyunsaturated Fat g
Cholesterol 9mg	0%
Sodium 177.0mg	0%
Total Carbohydrate 260.6g	0%
Dietary Fiber 42.5g	0%
Total Sugars 21.4g
Protein 20.3g	0%

Vitamin D 0IU	0%
Calcium 308.9mg	0%
Iron 8.3mg	0%
Potassium 7836.3mg	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: 19.4%

Protein: 5.8%

Carbs: 74.8%