Mango Semolina Yogurt Porridge Bowl
Mango Semolina Yogurt Porridge Bowl - Good mood recipe for a great start to the day
Healthy, because
Even smarter
Nutritional values
Semolina is rich in niacin, which performs important functions for the metabolism. Mangos provide us with a lot of beta-carotene, a precursor of vitamin A. This fat-soluble vitamin is important for healthy eyes and radiant skin.
The mango yogurt porridge can be easily prepared vegan: Instead of cow's milk, you can use a vegetable alternative (for example, oat drink, almond drink, or soy drink), the butter can be replaced with margarine. You can replace the yogurt with soy or coconut yogurt.
(Percentage of daily recommendation)
| Calorie | 374 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 0.4 μg | (1 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 730 mg | (18 %) | ||
| Calcium | 363 mg | (36 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 37 g |
Ingredients
- Ingredients
- 21 ozs Mangoes
- 34 ozs milk (low fat)
- 1 tsp ground Turmeric
- 1 Tbsp whole cane sugar
- 3 ½ ozs Soft wheat- wholegrain semolina
- 2 Tbsps melted butter
- 5 ozs Yogurt (3.5% fat)
- ¼ tsp cinnamon
Preparation steps
Peel the mangos, cut the flesh from the stones and dice half of them. Coarsely dice the rest and finely puree with 3 ounces milk. Boil remaining milk with turmeric and sugar.
Sprinkle in semolina and let it swell for about 5 minutes on the lowest heat while stirring. Remove from heat and allow to cool slightly.
Mix 2⁄3 of mango puree into porridge and divide semolina porridge among bowls. Stir yogurt until smooth and swirl in. Pour the remaining puree on top of porridge, sprinkle with some mango cubes and dust everything lightly with cinnamon. Serve remaining mango cubes and remaining yogurt separately with the mango-yogurt porridge.
