African Squash and Yams

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
African Squash and Yams
30 min.
6
197kcal

Suggestions


Discover the vibrant flavors of Africa with our delightful African Squash and Yams recipe! This dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free and dairy-free options, it brings together the natural sweetness of yams and the earthy richness of squash, all enveloped in a creamy coconut milk sauce.

In just 30 minutes, you can create a side dish that serves six, making it an ideal choice for family gatherings or casual dinners with friends. The combination of aromatic spices like cinnamon and cloves elevates the dish, infusing it with warmth and depth that will tantalize your taste buds. Each serving is a mere 197 calories, allowing you to indulge without guilt.

Whether you're looking to impress your guests or simply want to enjoy a comforting meal at home, this African Squash and Yams recipe is sure to become a favorite. The vibrant colors and rich flavors will transport you to the heart of Africa, making every bite a celebration of culinary diversity. So grab your frying pan and let’s get cooking!

Ingredients

  • tablespoons vegetable oil 
  • 0.3 cup onion chopped
  • pound acorn squash peeled cut into 1-inch pieces
  • 0.8 pound sweet potatoes and into peeled cut into 1-inch pieces
  • cup coconut milk 
  • 0.5 teaspoon salt 
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cloves 

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium heat. Cook onion in oil, stirring occasionally, until tender.
  2. Stir in remaining ingredients.
  3. Heat to boiling; reduce heat. Cover and simmer 10 minutes. Simmer uncovered about 5 minutes longer, stirring occasionally, until vegetables are tender.

Nutrition Facts

Calories197kcal
Protein4.5%
Fat54.86%
Carbs40.64%

Properties

Glycemic Index
31.17
Glycemic Load
6.8
Inflammation Score
-10
Nutrition Score
12.530434706937%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.33mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
1.36mg

Nutrients percent of daily need

Calories:196.59kcal
9.83%
Fat:12.69g
19.52%
Saturated Fat:7.85g
49.05%
Carbohydrates:21.16g
7.05%
Net Carbohydrates:18.09g
6.58%
Sugar:2.66g
2.95%
Cholesterol:0mg
0%
Sodium:232.65mg
10.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.34g
4.68%
Vitamin A:8322.1IU
166.44%
Manganese:0.65mg
32.51%
Potassium:547.61mg
15.65%
Magnesium:56.68mg
14.17%
Vitamin C:10.55mg
12.79%
Vitamin B6:0.25mg
12.7%
Fiber:3.07g
12.26%
Iron:2.16mg
11.99%
Copper:0.22mg
11.12%
Vitamin B1:0.16mg
10.77%
Phosphorus:92.15mg
9.22%
Vitamin K:9.55µg
9.1%
Vitamin B5:0.82mg
8.23%
Folate:25.66µg
6.41%
Vitamin B3:1.1mg
5.48%
Calcium:52.59mg
5.26%
Vitamin E:0.53mg
3.54%
Zinc:0.5mg
3.31%
Vitamin B2:0.04mg
2.6%
Selenium:0.76µg
1.09%