Mashed Vegetables, Legumes, and Fruits Porridge

Porridge made with mashed vegetables, legumes, and fruits is a nutritious, versatile dish that combines the best of savory and sweet flavors. Packed with vitamins, fiber, and protein, this hearty meal is ideal for any time of the day and is perfect for all ages. Whether you prefer it sweet, savory, or somewhere in between, this recipe is easy to customize based on your dietary preferences.

Ingredients

Vegetables:

1 cup carrots, peeled and diced

1/2 cup pumpkin or sweet potato, peeled and diced

1/2 cup spinach or kale, chopped (optional)

Legumes:

1/2 cup cooked lentils (green or red)

1/4 cup cooked chickpeas (optional)

Fruits:

1 ripe banana, mashed

1/2 apple, peeled and diced (or pear)

1/4 cup berries (optional)

Liquid:

2 cups vegetable broth or water (adjust for desired consistency)

Seasoning (optional):

1/2 tsp cinnamon or nutmeg

1 tbsp maple syrup or honey (for sweetness)

Salt to taste

Toppings (optional):

Chopped nuts, seeds, or granola

Coconut flakes

Fresh fruit slices

Instructions

1. Prepare the Ingredients:

Boil the carrots, pumpkin (or sweet potato), and any additional vegetables in a large pot until soft (about 10–12 minutes). Drain and set aside.

Cook lentils or chickpeas separately if using dried legumes.

2. Mash the Ingredients:

Use a potato masher or fork to mash the boiled vegetables. For a smoother texture, use a blender or food processor.

Mash the banana and apple in a separate bowl, incorporating berries if desired.

3. Combine and Cook:

Mix the mashed vegetables, legumes, and fruits in the pot.

Add the vegetable broth or water and stir to combine.

Bring the mixture to a simmer over medium heat. Stir occasionally, adjusting the liquid to achieve your desired consistency. Simmer for 5–10 minutes to meld the flavors.

4. Season and Sweeten:

Stir in cinnamon or nutmeg for added flavor. Sweeten with maple syrup or honey, if preferred. Add salt to taste.

5. Serve:

Spoon the porridge into bowls and top with nuts, seeds, coconut flakes, or fresh fruit slices.

Tips and Variations

Tips:

Consistency: Adjust the liquid for your preferred texture. Use less for a thicker porridge or more for a creamier result.

Smoothness: Blend the porridge entirely for a velvety texture.

Savory Twist: Skip fruits and sweeteners, and use savory spices like turmeric, garlic, or rosemary.

Variations:

1. Savory Version: Omit fruits and sweeteners. Add sautéed onions, garlic, black pepper, or fresh herbs like parsley or basil.
2. Tropical Flavor: Incorporate mango or pineapple and garnish with shredded coconut.
3. Grain Boost: Add cooked quinoa or a tablespoon of oats for extra fiber and texture.
4. Vegan Option: Use coconut milk instead of vegetable broth for a rich, creamy base.

How to Store

Refrigeration: Store leftover porridge in an airtight container in the refrigerator for up to 3 days.

Reheating: Warm on the stove or microwave, adding a splash of water or broth to restore consistency.

Freezing: For longer storage, freeze the porridge in individual portions for up to 3 months. Thaw in the refrigerator overnight before reheating.

FAQs

1. Can I make this porridge ahead of time?
   Yes! It’s a perfect meal prep option. Store portions in the refrigerator or freezer for quick meals during busy days.
2. What other vegetables can I use?
   Feel free to experiment with zucchini, cauliflower, or parsnips.
3. Can I make this gluten-free?
   Absolutely! This recipe is naturally gluten-free as long as all ingredients, such as vegetable broth, are certified gluten-free.
4. How do I adjust the sweetness?
   Increase or decrease the amount of banana, apple, or sweetener to match your taste preferences.
5. Is it baby-friendly?
   Yes, this porridge is gentle on digestion. Skip added salt, sweeteners, and nuts for a baby-friendly version.

Enjoy this wholesome porridge as a nutritious start to your day or a satisfying meal anytime. With its versatility and nutrient-packed ingredients, it’s a recipe you’ll want to revisit often!