- October 5, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Easy
Prep Time20 min
Cook Time20 min
This sweet potato porridge has 335 kcal in a single serving. You can also have this fasting recipe as navaratri fasting recipe. It has good amount of fiber & protein. This porridge may help you control your hunger when you are on Navaratri fasting. Let’s see how to make sweet potato porridge.
The prep time is incredibly simple, all you will need for this delicious recipe is about ten minutes. You simply mix all of the ingredients, heat as per the cooking method, and then add in your desired vegetables. Then simply mix until the mixture comes to a smooth consistency. When finished, you simply spoon the mix into your mouth and enjoy a healthy, simple sweet potato porridge. I hope that this delicious recipe will inspire you to try it sometime.
Highlights of Sweet Potato Porridge
- Generally, porridge is made up of cereals. But this sweet potato porridge does not contain any cereals. Because of this, it is low in calories.
- The sweet potato porridge provides nearly 39% fiber requirement for women in a single serving. This should help the stomach keep full.
- High fiber from this sweet potato porridge may also help you manage your cholesterol levels and sugar levels and can be added in your diet too.
- This sweet potato porridge also provides calcium high enough to meet nearly half the daily demands for a man.
The best time to have Sweet Potato Porridge
This sweet potato porridge can be taken as any meal especially during Navaratri or fasting time.
More easy fasting recipes
Ingredients of Sweet Potato Porridge
Sweet potato porridge nutrition facts compared with male and female RDA
Serving size: 1 sweet potato porridge
Calories in sweet potato porridge
a. Calories in sweet potato porridge are 335.65 kCal; as much as 16.78 % of male DRI of 2000 kCal. Therefore, it can attain 22.38 % of female DRI of 1500 kCal.
b. Protein forms 11.52 % of the calories
c. Carbs form 44.40 % of the calories in sweet potato porridge.
d. Fats form 41.88 % of the calories.
Macros in sweet potato porridge
a. Protein in sweet potato porridge – 9.67 gm, particularly 12.89 % of male DRI of 75 gm. Further, it can complete 17.19 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in sweet potato porridge – 37.26 gm, therefore, is 13.55 % of male DRI of 275 gm. Therefore, it can achieve 18.07 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in sweet potato porridge – 15.62 gm, notably 23.43 % of male DRI of 66.67 gm. As a result, a woman gets 31.24 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in sweet potato porridge – 9.68 gm, thus is, 25.47 % of male DRI of 38 gm. Consequently, females get 38.72 % of female DRI of 25 gm.
e. Soluble Fibre – 3.42 gm, particularly 34.20 % of male DRI of 10 gm. Consequently, females will get as much as 34.69 % of female DRI of 9.86 gm.
f. Total Free Sugar – 8.66 gm, which is not only 14.43 % of male DRI of 60 gm but also 17.32 % of female DRI of 50 gm.
Vitamins in sweet potato porridge
a. Vitamin A – 763.07 mcg, as much as 84.79 % of male DRI of 900 mcg. Furthermore, women can get as much as 109.01 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.26 mg, particularly 21.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 23.64 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.34 mg, therefore, is 26.15 % of male DRI of 1.3 mg. Besides, women also get 30.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.48 mg, notably 15.50 % of male DRI of 16 mg and 17.71 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.28 mg, thus is, 21.54 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 7.73 mcg, therefore, is 25.77 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 79.62 mcg, as much as 19.91 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.2 mcg, particularly 8.33 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 30.59 mg, therefore, is 33.99 % of male DRI of 90 mg. Further, it is 40.79 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 4.05 mcg, notably 81.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.15 mg, thus is, 7.67 % of DRI of 15 mg for males and females.
l. Vitamin K – 96.13 mcg, as much as 80.11 % of male DRI of 120 mcg and 106.81 % of female DRI of 90 mcg.
Minerals in sweet potato porridge
a. Calcium – 297.01 mg, particularly 29.70 % of DRI of 1000 mg for males and females.
b. Phosphorus – 265.27 mg, therefore, is 37.90 % of DRI of 700 mg for males and females.
c. Iron – 1.65 mg, notably 20.63 % of male DRI of 8 mg and 9.17 % of female DRI of 18 mg.
d. Magnesium – 55.87 mg, thus is, 13.97 % of male DRI of 400 mg and 18.02 % of female DRI of 310 mg.
e. Copper – 360 mcg, as much as 40.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.63 mg, particularly 27.39 % of male DRI of 2.3 mg and 35.00 % of female DRI of 1.8 mg.
g. Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.
h. Zinc – 0.72 mg, notably 6.55 % of male DRI of 11 mg. At the same time, women get 9.00 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 0.82 mcg, as much as 1.49 % of DRI of 55 mcg for males and females.
k. Cholesterol – 22.5 mg,
l. Potassium – 802.4 mg, as much as 17.07 % of DRI of 4700 mg for males and females.
m. Sodium – 140.8 mg, particularly 9.39 % of DRI of 1500 mg for males and females.
n. Omega 3 – 86.5 mg, therefore, is 14.42 % of DRI of 600 mg for males and females,
o. Omega 6 – 1511.36 mg, not only 251.89 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of sweet potato porridge are approximate and may have variance.
Wash and peel carrot, pumpkin.
Wash and boil sweet potato.
Peel the sweet potato and mash it.
Heat a pan add 1 tsp ghee, then add cumin seeds, green chili.
Fry for 2 - 3 min.
Add grated carrot and pumpkin, fry it for 5 min on slow flame.
Once vegetables are cooked properly switch off the flame.
Now add it to a bowl add mashed sweet potato.
To increase the protein of this recipe I am adding here 2/3 cup curd.
Now in motor pastel add coriander leaves, roasted groundnuts, and ginger, crush it coarsely.
Add this masala to curd vegetable mixture, Mix well.
Now add salt as per taste, mix well.
Our healthy Navratri special sweet potato raita is ready to serve. One of the things I love about this type of sweet potato porridge is that is it an incredibly healthy and complete protein-packed meal that will fill you up without having any cereals. It can also be made for your whole family in just over thirty minutes, and there is not a single unhealthy ingredient in it!
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