Discover how to make a delicious and savory yam porridge with this easy recipe. This flavorful dish is made from tender yams, seasoned with aromatic spices and mixed with fresh vegetables, making it a nutritious choice for breakfast or dinner. Perfect for a comforting meal any time of the day!

Ingredients:

- 2 large yams, peeled and diced

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 1 tomato, chopped

- 1 teaspoon ground paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- 1 teaspoon salt (adjust to taste)

- 1/2 teaspoon black pepper

- 4 cups vegetable or chicken broth

- 2 tablespoons vegetable oil

- Fresh herbs (optional, for garnish)

Instructions:

Prepare the Yams: Peel and dice the yams into small cubes. Set aside.

Sauté the Aromatics: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent. Add the minced garlic and cook for another minute until fragrant.

Add Vegetables and Spices: Stir in the diced bell pepper, chopped tomato, paprika, cumin, thyme, salt, and black pepper. Cook for about 5 minutes until the vegetables start to soften.

Cook the Yams: Add the diced yams to the pot and stir well to combine with the vegetables and spices.

Add Broth: Pour in the vegetable or chicken broth, ensuring the yams are fully covered. Bring the mixture to a boil, then reduce the heat to low. Simmer for 20-25 minutes, or until the yams are tender and the porridge has thickened to your desired consistency.

Finish and Serve: Taste and adjust seasoning if needed. Garnish with fresh herbs if desired. Serve the yam porridge hot, either as a hearty breakfast or a satisfying dinner.

Enjoy your savory and nutritious yam porridge!

Nutritional Values

Yams

 - Calories: 118

 - Carbohydrates: 27 grams

 - Protein: 1.5 grams

 - Fat: 0.2 grams

 - Fiber: 4.1 grams

 - Vitamin C: 20 mg

 - Potassium: 816 mg

Benefits:

 - High in Carbohydrates: Provides energy and helps maintain stable blood sugar levels.

 - Rich in Fiber: Aids digestion and supports heart health.

 - Contains Potassium: Helps regulate blood pressure and supports cardiovascular health.

Onion

 - Calories: 40

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

 - Fiber: 1.7 grams

 - Vitamin C: 8.1 mg

 - Potassium: 146 mg

Benefits:

 - Rich in Antioxidants: Contains compounds with anti-inflammatory properties.

 - Supports Immune Health: Vitamin C helps boost the immune system.

Garlic

 - Calories: 149

 - Carbohydrates: 33 grams

 - Protein: 6.4 grams

 - Fat: 0.5 grams

 - Fiber: 2.1 grams

 - Vitamin C: 31 mg

 - Potassium: 401 mg

Benefits:

 - Contains Allicin: Known for its anti-inflammatory and antimicrobial properties.

 - Supports Cardiovascular Health: May help lower blood pressure and cholesterol levels.

Bell Pepper

 - Calories: 31

 - Carbohydrates: 6 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

 - Fiber: 2.2 grams

 - Vitamin C: 128 mg

 - Potassium: 211 mg

Benefits:

 - High in Vitamin C: Supports immune function and skin health.

 - Rich in Antioxidants: Contains compounds that help protect cells from damage.

Tomato

 - Calories: 29

 - Carbohydrates: 6.6 grams

 - Protein: 1.4 grams

 - Fat: 0.2 grams

 - Fiber: 1.2 grams

 - Vitamin C: 20 mg

 - Potassium: 237 mg

Benefits:

 - Rich in Lycopene: An antioxidant that may help reduce the risk of certain cancers.

 - Supports Skin Health: Vitamin C aids in skin repair and maintenance.

Ground Paprika

 - Calories: 282

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

 - Fiber: 14 grams

 - Vitamin C: 140 mg

 - Potassium: 2600 mg

Benefits:

 - Rich in Antioxidants: Contains compounds that help fight inflammation and oxidative stress.

 - Supports Metabolism: Contains vitamins and minerals important for metabolic processes.

Ground Cumin

 - Calories: 375

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 22 grams

 - Fiber: 11 grams

 - Vitamin C: 7.7 mg

 - Iron: 66.4 mg

Benefits:

 - Supports Digestion: Known to improve digestion and reduce symptoms of indigestion.

 - Rich in Iron: Essential for healthy blood and energy levels.

Dried Thyme

 - Calories: 101

 - Carbohydrates: 24 grams

 - Protein: 5 grams

 - Fat: 1.7 grams

 - Fiber: 14 grams

 - Vitamin C: 160 mg

 - Iron: 17.5 mg

Benefits:

 - Rich in Antioxidants: Contains compounds that may help protect against oxidative stress.

 - Supports Respiratory Health: Known for its antimicrobial properties.

Salt

 - Calories: 0

 - Sodium: 38,758 mg

Benefits:

 - Enhances Flavor: Improves taste and enhances the flavors of other ingredients.

 - Electrolyte Balance: Maintains fluid balance and supports nerve and muscle function.

Black Pepper

 - Calories: 255

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3.3 grams

 - Fiber: 26 grams

 - Vitamin C: 21 mg

 - Iron: 9.7 mg

Benefits:

 - Contains Piperine: May aid in digestion and enhance the absorption of nutrients.

 - Rich in Antioxidants: Helps combat oxidative stress and inflammation.

Vegetable Oil

 - Calories: 120

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams

  - Saturated Fat: 1.4 grams

  - Unsaturated Fat: 12.6 grams

Benefits:

 - Provides Essential Fatty Acids: Supports cell health and brain function.

 - Adds Richness: Enhances the flavor and texture of dishes.

Fresh Herbs (Optional)

 - Calories: 36

 - Carbohydrates: 6 grams

 - Protein: 3 grams

 - Fat: 0.8 grams

 - Fiber: 3.3 grams

 - Vitamin C: 133 mg

 - Iron: 6.2 mg

Benefits:

 - Rich in Vitamins and Minerals: Supports overall health and adds flavor.

 - Contains Antioxidants: Helps protect cells from damage and supports the immune system.