Updated: Apr 18
Yam and Vegetable Sauce is a popular West African dish that is traditionally served with boiled yam or plantains. The sauce is made with a combination of vegetables, spices, and palm oil, which gives it a unique and delicious flavor. This dish is not only tasty, but it is also packed with nutrients and is a healthy alternative to many other heavy sauces. In this recipe, we will provide you with a step-by-step guide on how to prepare Yam and Vegetable Sauce, along with information on calorie intake, allergy concerns, spicy level, healthy alternatives, and kitchen equipment and ingredients that can be purchased on Amazon.
2 medium-sized yams, peeled and chopped
2 tablespoons of palm oil
1 medium-sized onion, chopped
2 garlic cloves, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
2 tomatoes, chopped
1 cup of chopped spinach
1 tablespoon of tomato paste
1 teaspoon of thyme
1 teaspoon of curry powder
1 teaspoon of paprika
Salt and pepper to taste
2 cups of vegetable broth
In a large pot, boil the chopped yams until they are tender. Drain and set aside.
In a separate pot, heat the palm oil over medium heat. Add the chopped onion and garlic and sauté until they are soft and translucent.
Add the chopped red and green bell peppers, tomatoes, and spinach to the pot and sauté for another 5 minutes.
Add the tomato paste, thyme, curry powder, paprika, salt, and pepper to the pot and stir until well combined.
Pour the vegetable broth into the pot and bring to a boil.
Reduce the heat to low and let the sauce simmer for 10-15 minutes until it thickens.
Add the boiled yams to the pot and stir gently until the yams are coated with the sauce.
Serve hot and enjoy!
One serving of Yam and Vegetable Sauce contains approximately 200 calories.
This recipe contains palm oil, which may not be suitable for individuals with a palm oil allergy. If you have any allergies, please ensure that you substitute the palm oil with another cooking oil that you are not allergic to.
This recipe is mildly spicy. If you prefer a spicier sauce, you can increase the amount of paprika or add some chili powder.
To make this recipe even healthier, you can substitute the palm oil with olive oil or coconut oil. You can also add more vegetables such as carrots, zucchini, or eggplant.
For this recipe, you will need a large pot, a cutting board, a knife, and a wooden spoon. These kitchen items can be purchased on Amazon using the following links:
Large Pot: Click to Buy
Cutting Board: Click to Buy
Knife: Click to Buy
Wooden Spoon: Click to Buy
We hope you enjoy this delicious and healthy Yam and Vegetable Sauce recipe!