Sweet Potato Porridge: Easy Fasting recipe

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    143

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

  1. 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.
  2. The sweet potato porridge provides nearly 39% fiber requirement for women in a single serving. This should help the stomach keep full. 
  3. High fiber from this sweet potato porridge may also help you manage your cholesterol levels and sugar levels
  4. 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

Ingredients of Sweet Potato Porridge

Sweet potato porridge nutrition facts compared with male and female RDA

Macros

Calories in Sweet potato porridge – 335.65 kCal, which provides 16.78 % of the daily value for RDA of 2000 kCal for male and 22.38 % of the daily value for RDA of 1500 kCal for female.

Protein in Sweet potato porridge – 9.67 gm, that is 12.89 % of the daily value for RDA of 75 gm for male and 17.19 % of the daily value for RDA of 56.25 gm for female. Protein RDA is set at 15% of calories.

Protein forms 11.52 % of the calories of Sweet potato porridge.

Carbs in Sweet potato porridge – 37.26 gm, around 13.55 % of the daily value for RDA of 275 gm for male and 18.07 % of the daily value for RDA of 206.25 gm for female. Carbs RDA is set at 55% of calories.

Carbs form 44.40 % of the calories of Sweet potato porridge.

Fats in Sweet potato porridge – 15.62 gm, approximately 23.43 % of the daily value for RDA of 66.67 gm for male and 31.24 % of the daily value for RDA of 50.00 gm for female. Fats RDA is set at 30% of calories.

Fats form 41.88 % of the calories of Sweet potato porridge.

Fiber in Sweet potato porridge – 9.68 gm, nearly 25.47 % of the daily value for RDA of 38 gm for male and 38.72 % of the daily value for RDA of 25 gm for female.

Soluble Fiber – 3.42 gm, nearly 34.20 % of the daily value for RDA of 10 gm for male and 34.69 % of the daily value for RDA of 9.86 gm for female.

Total Free Sugar – 8.66 gm, almost 14.43 % of the daily value for RDA of 60 gm for male and 17.32 % of the daily value for RDA of 50 gm for female.

Vitamins

Vitamin A – 763.07 mcg, roughly 84.79 % of the daily value for RDA of 900 mcg for male and 109.01 % of the daily value for RDA of 700 mcg for female.

Vitamin B1 – 0.26 mg, almost 21.67 % of the daily value for RDA of 1.2 mg for male and 23.64 % of the daily value for RDA of 1.1 mg for female.

Vitamin B2 – 0.34 mg, nearly 26.15 % of the daily value for RDA of 1.3 mg for male and 30.91 % of the daily value for RDA of 1.1 mg for female.

Vitamin B3 – 2.48 mg, roughly 15.50 % of the daily value for RDA of 16 mg for male and 17.71 % of the daily value for RDA of 14 mg for female.

Vitamin B6 – 0.28 mg, which is 21.54 % of the daily value for RDA of 1.3 mg for male and 21.54 % of the daily value for RDA of 1.3 mg for female.

Vitamin B7 – 7.73 mcg, roughly 25.77 % of the daily value for RDA of 30 mcg for male and 25.77 % of the daily value for RDA of 30 mcg for female.

Vitamin B9 – 79.62 mcg, around 19.91 % of the daily value for RDA of 400 mcg for male and 19.91 % of the daily value for RDA of 400 mcg for female.

Vitamin B12 – 0.2 mcg, roughly 8.33 % of the daily value for RDA of 2.4 mcg for male and 8.33 % of the daily value for RDA of 2.4 mcg for female.

Vitamin C – 30.59 mg, almost 33.99 % of the daily value for RDA of 90 mg for male and 40.79 % of the daily value for RDA of 75 mg for female.

Vitamin D – 4.05 mcg, which is 81.00 % of the daily value for RDA of 5 mcg for male and 81.00 % of the daily value for RDA of 5 mcg for female.

Vitamin E – 1.15 mg, that is 7.67 % of the daily value for RDA of 15 mg for male and female.

Vitamin K – 96.13 mcg, around 80.11 % of the daily value for RDA of 120 mcg for male and 106.81 % of the daily value for RDA of 90 mcg for female.

Minerals

Calcium – 297.01 mg, almost 49.50 % of the daily value for RDA of 600 mg for male and 29.70 % of the daily value for RDA of 1000 mg for female.

Phosphorus – 265.27 mg, approximately 37.90 % of the daily value for RDA of 700 mg for male and 37.90 % of the daily value for RDA of 700 mg for female.

Iron – 1.65 mg, nearly 20.63 % of the daily value for RDA of 8 mg for male and 9.17 % of the daily value for RDA of 18 mg for female.

Magnesium – 55.87 mg, roughly 13.97 % of the daily value for RDA of 400 mg for male and 18.02 % of the daily value for RDA of 310 mg for female.

Copper – 360 mcg, almost 40.00 % of the daily value for RDA of 900 mcg for male and 40.00 % of the daily value for RDA of 900 mcg for female.

Manganese – 0.63 mg, which is 27.39 % of the daily value for RDA of 2.3 mg for male and 35.00 % of the daily value for RDA of 1.8 mg for female.

Molybdenum – 10 mcg, that is 22.22 % of the daily value for RDA of 45 mcg for male and 22.22 % of the daily value for RDA of 45 mcg for female.

Zinc – 0.72 mg, approximately 6.55 % of the daily value for RDA of 11 mg for male and 9.00 % of the daily value for RDA of 8 mg for female.

Chromium – 0 mcg, around 0.00 % of the daily value for RDA of 35 mcg for male and 0.00 % of the daily value for RDA of 25 mcg for female.

Selenium – 0.82 mcg, approximately 1.49 % of the daily value for RDA of 55 mcg for male and 1.49 % of the daily value for RDA of 55 mcg for female.

Cholesterol – 22.5 mg,

Potassium – 802.4 mg, that is 17.07 % of the daily value for RDA of 4700 mg for male and 17.07 % of the daily value for RDA of 4700 mg for female.

Sodium – 140.8 mg, around 9.39 % of the daily value for RDA of 1500 mg for male and 9.39 % of the daily value for RDA of 1500 mg for female.

Omega 3 – 86.5 mg, approximately 14.42 % of the daily value for RDA of 600 mg for male and female,

Omega 6 – 1511.36 mg, nearly 251.89 % of the daily value for RDA of 600 mg for male and female.

Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values are approximate and may have variance. Readers may calculate the nutritional values to their own satisfaction based on the local food data and compare with RDA values as set by the local health authority from time to time.

    Cooking method

    Step 1

    Wash and peel carrot, pumpkin.

    Step 2

    Wash and boil sweet potato.

    Step 3

    Peel the sweet potato and mash it.

    Step 4

    Heat a pan add 1 tsp ghee, then add cumin seeds, green chili.

    Step 5

    Fry for 2 - 3 min.

    Step 6

    Add grated carrot and pumpkin, fry it for 5 min on slow flame.

    Step 7

    Once vegetables are cooked properly switch off the flame.

    Step 8

    Now add it to a bowl add mashed sweet potato.

    Step 9

    To increase the protein of this recipe I am adding here 2/3 cup curd.

    Step 10

    Now in motor pastel add coriander leaves, roasted groundnuts, and ginger, crush it coarsely.

    Step 11

    Add this masala to curd vegetable mixture, Mix well.

    Step 12

    Now add salt as per taste, mix well.

    Step 13

    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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