Cooking Time
30 Mins
Category
breakfast
Yam and Egg Sauce with Ugu
Why it helps
Yam is a good source of complex carbohydrates, fibre, and potassium, providing sustained energy for the morning. Pairing it with eggs adds high-quality protein, and the addition of ugu (fluted pumpkin leaves) or spinach contributes extra fibre and iron. This combination fits well into a balanced breakfast pattern with a mix of carbohydrates, protein, and vegetables.
Ingredients
1 medium yam, peeled and cut into chunks
1 teaspoon salt, divided
1 tablespoon vegetable oil
1/2 onion, chopped
1 tomato, chopped
1 red bell pepper, chopped
1 scotch bonnet pepper, chopped (optional, to taste)
4 large eggs
1 cup ugu (fluted pumpkin leaves) or spinach, chopped
1 seasoning cube or 1 teaspoon low-sodium bouillon powder
Methods
Place the yam chunks in a pot, cover with water, and add 1/2 teaspoon salt. Boil for 20 to 25 minutes, until tender. Drain and set aside.
While the yam cooks, heat the oil in a pan over medium heat. Add the onion and cook for 3 to 4 minutes until softened.
Add the tomato, bell pepper, and scotch bonnet if using, and cook for 5 minutes until softened.
Whisk the eggs in a bowl with the remaining salt, then pour into the pan.
Let the eggs sit for a minute, then gently stir to scramble.
Add the ugu or spinach and the seasoning cube, and cook for 2 to 3 minutes until the eggs are set and the greens are wilted.
Serve the egg sauce alongside the boiled yam.