This comforting porridge combines the goodness of mashed vegetables, legumes, and fruits, offering a nutrient-packed, wholesome dish. Perfect for breakfast, lunch, or dinner, this porridge is versatile, customizable, and a great way to get your daily intake of vegetables, legumes, and fruits in one satisfying bowl. It’s rich in fiber, vitamins, and protein, making it both filling and nourishing.
Ingredients:
- 1 cup mixed vegetables (carrots, zucchini, sweet potatoes, or butternut squash—peeled and chopped)
- 1/2 cup legumes (lentils, chickpeas, or peas—cooked or canned, drained)
- 1/2 apple (peeled and chopped)
- 1/2 banana (peeled and mashed)
- 1/2 cup coconut milk (or any plant-based milk)
- 1/2 cup water or vegetable broth
- 1 tablespoon olive oil or butter (for richness)
- 1 teaspoon cinnamon (optional, for added warmth)
- 1 teaspoon ginger (optional, for added flavor)
- Salt to taste (optional)
- Fresh herbs or microgreens (optional, for garnish)
- Nuts or seeds (optional, for topping, such as chia seeds or sunflower seeds)
Stage 1: Preparing the Vegetables and Legumes
- Cook the vegetables. In a medium pot, bring water to a boil and add the chopped vegetables. Cook until they are soft and easily mashed, about 15-20 minutes depending on the vegetable (carrots, zucchini, and sweet potatoes should cook fairly quickly). Drain and set aside.
- Cook the legumes. If you’re using dried legumes, cook them according to package instructions. If using canned legumes (such as chickpeas or lentils), make sure to drain and rinse them before use.
- Mash the vegetables. Once the vegetables are cooked, use a potato masher or a fork to mash them until smooth. You can also use a blender or food processor for a finer consistency if preferred.