Guilt-Free Delicacy

Blackberry Semolina Pudding

with Almonds
4
Average: 4 (5 votes)
(5 votes)
Blackberry Semolina Pudding

Blackberry Semolina Pudding - Delicious (and healthful) ingredients for a sweet treat

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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
484
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dessert provides over a third of your daily fiber requirement, as well as a lot of biotin for energy metabolism. 

Outside of blackberry season, you can use frozen berries. For more variation, flavor the semolina with some freshly grated lemon peel or a few drops of almond oil. 

1 serving contains
(Percentage of daily recommendation)
Calorie484 kcal(23 %)
Protein28 g(29 %)
Fat17 g(15 %)
Carbohydrates50 g(33 %)
Sugar added15 g(60 %)
Roughage11.5 g(38 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.9 μg(10 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.3 mg(21 %)
Folate107 μg(36 %)
Pantothenic acid2.4 mg(40 %)
Biotin26.3 μg(58 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C15 mg(16 %)
Potassium717 mg(18 %)
Calcium390 mg(39 %)
Magnesium94 mg(31 %)
Iron3.3 mg(22 %)
Iodine25 μg(13 %)
Zinc3.2 mg(40 %)
Saturated fatty acids6.4 g
Uric acid50 mg
Cholesterol259 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ozs Blackberry
1 ¼ cups
1 ½ Tbsps cane sugar
6 Tbsps Wheat semolina
2 eggs
5 ozs Sour cream
2 tsps butter
1 Tbsp slivered almonds
How healthy are the main ingredients?
BlackberrySour creamegg
Preparation

Kitchen utensils

1 Cutting board, 1 large Sieve, 1 Paper towel, 1 Tablespoon, 1 Pot, 1 Whisk, 1 Small bowl, 1 deep bowl, 1 Hand mixer, 1 Rubber spatula, 1 Casserole dish (about 20 x 30 cm), 1 Pastry brush

Preparation steps

1.
Blackberry Semolina Pudding preparation step 1

Rinse and drain blackberries.

2.
Blackberry Semolina Pudding preparation step 2

Bring milk and 1 tablespoon sugar to a boil in a pot. Gradually whisk in the semolina and bring to a boil again. Remove from the heat and allow to cool.

3.
Blackberry Semolina Pudding preparation step 3

Separate the eggs. Put egg whites in a tall vessel and beat with a hand mixer until stiff, then add remaining sugar and beat until stiff.

4.
Blackberry Semolina Pudding preparation step 4

Stir sour cream and egg yolks into the semolina mixture, then fold in half the beaten egg whites gently. Keep the remaining egg whites in the refrigerator.

5.
Blackberry Semolina Pudding preparation step 5

Grease a baking dish (about 8 x 12 inches) with the butter and pour in the semolina mixture. Sprinkle with blackberries and press slightly into semolina. Bake on the middle rack of a preheated oven at 400°F for about 25 minutes.

6.
Blackberry Semolina Pudding preparation step 6

Spread chilled egg whites over the pudding and sprinkle with the almonds. Return to oven and bake until topping is browned, about 5 minutes. Serve warm.