Papaya-Semolina Porridge
Papaya provides plenty of vitamin C and magnesium, which strengthens the bones and promotes muscle development. Whole grain semolina provides important fibre and is satiating.
If the papaya is still a bit hard, simply boil the pieces together with the semolina porridge and puree everything with a hand blender. By the way: The porridge also tastes good with apple, pear, peach or melon.
(Percentage of daily recommendation)
| Calorie | 156 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 5.9 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 15 μg | (5 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 220 mg | (6 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Tbsps Wheat semolina
- 1 ½ Tbsps Sesame seeds
- ½ Papaya
- 2 tsps Canola oil
Preparation steps
In a small pot, boil 180 ml (approximately 3/4 cup) of water. Stir in the semolina, bring to a boil again and remove the pot from the heat.
Stir in the sesame seeds, cover and let sit for 5 minutes.
Meanwhile, core the papaya with a spoon, then peel and cut flesh into small pieces.
Put papaya pieces on a plate and mash with a fork. Stir into the cooked semolina.
Mix in the oil. Divide porridge into 2 portions. Serve 1 portion immediately and store the remaining portion in a covered container in the refrigerator for the next day.