Central African Republic • Africa • easy • 40 mins
Central African Republic Sweet Potato Porridge
Description
Sweet Potato Porridge is a beloved dish in the Central African Republic, often enjoyed for breakfast or as a nutritious snack. This dish highlights the importance of sweet potatoes in local agriculture and cuisine, serving as a staple food that is both filling and rich in nutrients.
Ingredients
- 2 large sweet potatoes, peeled and diced
- 4 cups water
- 1 cup milk (or coconut milk for a dairy-free option)
- 1/4 cup sugar (adjust to taste)
- 1/2 teaspoon salt
- 1 teaspoon vanilla extract (optional)
- Ground cinnamon (for serving)
Instructions
- In a large pot, bring the water to a boil. Add the diced sweet potatoes and cook until they are tender, about 15-20 minutes.
- Drain the sweet potatoes and return them to the pot.
- Mash the sweet potatoes with a potato masher or fork until smooth.
- Add the milk, sugar, salt, and vanilla extract to the mashed sweet potatoes. Stir well to combine.
- Cook the mixture over medium heat, stirring frequently, until it thickens to a porridge-like consistency, about 10 minutes.
- Serve warm, sprinkled with ground cinnamon if desired.
Nutritional Information
Calories: 180 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: dairy
Health Benefits
Sweet Potato Porridge is rich in beta-carotene, fiber, and antioxidants from the sweet potatoes, promoting eye health and aiding digestion. The inclusion of coconut milk offers healthy fats and a dairy-free option, making it suitable for those with lactose intolerance. This dish is naturally gluten-free and can be enjoyed as a nourishing breakfast or snack, supporting energy levels and providing essential vitamins. Additionally, its cultural significance in the Central African Republic highlights the importance of using local ingredients to promote wellness and community.
Cultural Significance
In Central African culture, sweet potatoes are not only a dietary staple but also symbolize resilience and sustenance. They are often grown in home gardens and are a key ingredient in many traditional dishes, reflecting the agricultural practices of the region.
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