Heart-Healthy Yam Porridge

Indulge in a comforting and nourishing bowl of **Heart-Healthy Yam Porridge**, a vibrant, plant-based dish packed with wholesome ingredients and bold flavors. This recipe combines tender cubed yam, fresh spinach, and a medley of aromatic spices like smoked paprika and turmeric to create a satisfying, creamy texture without heavy creams or unhealthy fats. Simmered in low-sodium vegetable broth and enriched with the natural sweetness of plum tomatoes and red bell peppers, this porridge is both a treat for your taste buds and a boost for your heart health. Topped with optional sliced avocado for a creamy finish and a sprinkle of fresh parsley for a burst of freshness, this quick 45-minute dish is perfect for a hearty lunch or dinner. Gluten-free, vegan, and rich in fiber and nutrients, this yam porridge proves that eating healthily can be both delicious and deeply satisfying.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Start by preparing all the ingredients: peel and cube the yam, dice the onion and bell pepper, chop the tomatoes, and mince the garlic.

Step 2

Heat 2 tablespoons of olive oil in a large pot over medium heat.

Step 3

Add the diced onion to the pot and sauté for 3-4 minutes until translucent.

Step 4

Stir in the minced garlic, smoked paprika, and turmeric. Sauté for another 1-2 minutes until fragrant.

Step 5

Add the chopped tomatoes and red bell pepper to the pot. Cook for 3-5 minutes, stirring occasionally, until the vegetables soften.

Step 6

Pour in the low-sodium vegetable broth and bring it to a simmer.

Step 7

Add the cubed yam to the pot. Season with salt, black pepper, and optional red pepper flakes for a hint of heat.

Step 8

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.

Step 9

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.

Step 10

Stir in the fresh spinach and cook for 2-3 minutes until wilted.

Step 11

Taste and adjust the seasoning as needed.

Step 12

Serve warm, garnished with chopped parsley and sliced avocado for an optional creamy topping.

Nutrition Facts

Serving size	1994.1 grams (1994.1g)

Amount per serving	% Daily Value*
Calories	1204

Total Fat 41.40g	53%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1715mg	75%
Total Carbohydrate 194.10g	71%
Dietary Fiber 36.80g	131%
Total Sugars 27.90g
Protein 17.20g	34%

Vitamin D 0IU	0%
Calcium 257mg	20%
Iron 9mg	52%
Potassium 5324mg	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.

Source of Calories

Fat: 30.6%

Protein: 5.6%

Carbs: 63.8%