Good for:
Muscle gain
Two
of your five-a-day
World food:
African, Ghanaian
Nutrition per serving
Calories (kcal)
443
Fat (g)
17.0
Carbs (g)
50.0
Protein (g)
25.0
Salt (g)
0.9
Sugar (g)
14.0
Ingredients
8
Carrots
4
Red Bell Peppers
2
Cup
Yam (cubes)
1
Ginger Root (4 inches)
4
Small
Onion (Fresh)
4
tbsp
Olive Oil
8
tsp
Curry Powder
4
tsp
Thyme
4
Portions
Smoked Fish (flaked)
4
Dash
Sea Salt
4
Dash
Black Pepper
Method
- Steam carrots and pepper for about 5 minutes with a little water. This is to make it easy to blend
well in the blender otherwise you can skip this step if you have a powerful blender or food processor. - Meanwhile, place the yam cubes in another pot, add water and put to boil.
- Blend the carrots and pepper, together with the ginger and onions to a puree.
- Put a pan on the cooker and add the olive oil. Once heated, add the blended carrot mix and fry for
about 2 minutes. - Add the curry, thyme, and flaked fish, then mix together. Allow to simmer and set down.
- Check if the yam is cooked by piercing it with a fork to ensure it is soft all through. Drain the water
from the yam into another bowl and set aside. - Scoop the carrot sauce into the yam and mix together with a masher or your wooden spoon,
mashing some of the yam to get a porridge consistency. Add some of the water drained from the
yam to it if it is too thick until you get the desired consistency. Season with salt and pepper.
