EatSmarter exclusive recipe

Banana-Almond Porridge with Bulgur

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Banana-Almond Porridge with Bulgur

Banana-Almond Porridge with Bulgur - Sweet with the taste of mango

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Health Score:
79 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
172
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bulgur contains a lot of magnesium and potassium, which strengthens the function of nerves and muscles. Banana offers sweetness; the beta-carotene from the mango does your baby's eyes and skin good.

For Bulgur please note the packing instructions: Depending on the product, the cooking times may vary. By the way - instead of Bulgur you can also use wholegrain semolina or couscous.

1 serving contains
(Percentage of daily recommendation)
Calorie172 cal.(8 %)
Protein3 g(3 %)
Fat6 g(5 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K5.7 μg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.2 mg(14 %)
Folate30 μg(10 %)
Pantothenic acid0.4 mg(7 %)
Biotin4 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium291 mg(7 %)
Calcium26 mg(3 %)
Magnesium57 mg(19 %)
Iron1.5 mg(10 %)
Iodine2 μg(1 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.5 g
Uric acid29 mg
Cholesterol0 mg
Complete sugar26 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 whole almonds (about 10 grams)
4 Tbsps Bulgur (about 40 grams)
1 small Banana (about 100 grams)
½ small Mango (about 100 grams)
2 tsps Canola oil
How healthy are the main ingredients?
almondBananaMango
Preparation

Kitchen utensils

1 Large knife, 1 Tablespoon, 1 Measuring cups, 1 Small pot (with lid), 1 Small plate, 1 Fork, 1 Cutting board, 1 Small knife, 1 Teaspoon

Preparation steps

1.
Banana-Almond Porridge with Bulgur preparation step 1

Chop the almonds finely.

2.
Banana-Almond Porridge with Bulgur preparation step 2

Bring bulgur and 100 ml (approximately 1/3 cup) of water to a boil in a small pot. Cover and cook over low heat for about 15 minutes. If necessary, add a little more water.

3.
Banana-Almond Porridge with Bulgur preparation step 3

Meanwhile, peel banana, place on a small plate and mash finely with a fork. Stir into the bulgur.

4.
Banana-Almond Porridge with Bulgur preparation step 4

Peel mango, cut the flesh into slices around the pit and then chop very finely.

5.
Banana-Almond Porridge with Bulgur preparation step 5

Mix diced mango and oil into the porridge. Divide into 2 servings and keep one of them well covered in the refrigerator for the next day.

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