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 creamy richness of coconut milk.

In just 30 minutes, you can create a side dish that serves six, making it ideal for family gatherings or casual dinners with friends. The combination of aromatic spices like ground cinnamon and cloves elevates the dish, infusing it with warmth and depth. The tender pieces of Hubbard or acorn squash complement the yams beautifully, creating a harmonious blend of textures and flavors.

Not only is this dish delicious, but it also boasts a low-calorie count of just 197 kcal per serving, allowing you to indulge without guilt. The vibrant colors and enticing aromas will surely impress your guests, making it a standout addition to any meal. Whether you're looking to explore new culinary horizons or simply want to enjoy a comforting, nutritious side, African Squash and Yams is the perfect choice. Get ready to savor a taste of Africa right in your kitchen!

Ingredients

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

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%