Asoró (Yam Porridge) is a popular Nigerian dish made from yam cooked until soft and slightly mashed in a rich, peppery sauce with palm oil.
Nutritional Information
Carbohydrates: High (from yams – main energy source)
Calories: Moderate to high
Fat: Moderate (from palm oil)
Protein: Low to moderate (higher if fish or meat is added)
Fiber: Moderate
Vitamin A: High (from palm oil)
Vitamin C: Present
Iron: Small amount
Potassium: Present
Health Benefits
- Good energy source: Yam provides long-lasting energy.
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Supports digestion: Contains fiber that aids digestion.
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Boosts immunity: Vitamins A and C help strengthen the immune system.
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Supports heart health: When palm oil is used moderately.
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Muscle and body repair: Improved when fish or meat is added.
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Filling and satisfying: Helps control hunger.
Asoró is a balanced and nourishing meal, especially when combined with vegetables and protein like fish or beans.
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Ingredients
Yam (white yam)
Palm oil
Fresh pepper
Onion
Crayfish
Seasoning cubes
Salt
Fish or assorted meat (optional)
Stock or water
Leafy vegetables (ugu, scent leaf, or spinach – optional)
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