EatSmarter exclusive recipe

Brown-Rice Porridge

with Dried Mango and Cardamom
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Brown-Rice Porridge

Brown-Rice Porridge - For those who like something sweet in the morning

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Health Score:
Health Score
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
269
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein7 g(7 %)
Fat4 g(3 %)
Carbohydrates49 g(33 %)
Sugar added2 g(8 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.4 mg(29 %)
Folate29 μg(10 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C18 mg(19 %)
Potassium400 mg(10 %)
Calcium153 mg(15 %)
Magnesium98 mg(33 %)
Iron1.5 mg(10 %)
Iodine11 μg(6 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.5 g
Uric acid70 mg
Cholesterol7 mg
Development of this recipe:

Ingredients

for
4
Ingredients
6 ounces
1 ounce
dried Mango
2 tablespoons
2 cups
2 sprigs
1 tablespoon
1 pinch
ground Cardamom
1 teaspoon
ground Cinnamon
1 tablespoon
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid

Preparation steps

1.
Brown-Rice Porridge preparation step 1

Bring 2 cups of water to a boil in a pot and add the rice. Return to a boil, cover and cook over low heat until grains are tender and the water has been absorbed. (Rice can be prepared the day before and refrigerated, covered.)

2.
Brown-Rice Porridge preparation step 2

Cut the dried mango into small pieces.

3.
Brown-Rice Porridge preparation step 3

Coarsely chop the banana chips.

4.
Brown-Rice Porridge preparation step 4

Add the milk to the cooked rice and bring to a boil. Cook over medium heat until creamy, stirring constantly, 5-6 minutes. Rinse the lemon balm, pat dry and pluck leaves.

5.
Brown-Rice Porridge preparation step 5

Stir the mango, maple syrup, cardamom and cinnamon into the rice mixture. Cook over low heat, stirring, until heated through, about 3 minutes more. Pour porridge into bowls. Sprinkle with coconut and banana chips, garnish with lemon balm and serve.