Recipes · Chilean · Beverages
Mote con Huesillo
One serving has 235 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (74%), selenium (39%), copper (29%), fiber (20%) and niacin (20%). Ready in 105 minutes.
- Preparation: 65 min
- Cooking: 40 min
- Makes: 1 serving (375 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, sulphite
Ingredients
- 25 g Peaches, dried
- 30 g Wheat berries
- 300 g Water
- 20 g Sugar, brown
- 0.3 g Cinnamon
Method
- Soak the dried peaches in a little of the water for at least 1 hour to soften.
- Meanwhile boil the wheat berries in fresh water for 30-35 minutes until tender but still a bit chewy; drain.
- Simmer the soaked peaches in their soaking liquid with the remaining water, sugar, and cinnamon for 10 minutes until the peaches are plump and the liquid is fragrant.
- Chill the peach liquid well, then serve in a tall glass with the peach and a spoonful of the cooked wheat at the bottom.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 235 kcal | 11% |
| Carbohydrates | 56.5 g | |
| Water | 312 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.31 g | |
| Lysine | 0.13 g | |
| Methionine | 0.08 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.22 g | |
| Histidine | 0.1 g | |
| Fat | 0.66 g | |
| Monounsaturated | 0.13 g | |
| Polyunsaturated | 0.28 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.27 g | |
| Saturated | 0.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 44.3 mg | 4% |
| Copper | 0.26 mg | 29% |
| Iron | 2.1 mg | 12% |
| Magnesium | 53.3 mg | 17% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 117 mg | 17% |
| Potassium | 386 mg | 8% |
| Selenium | 21.6 µg | 39% |
| Sodium | 20 mg | |
| Zinc | 0.98 mg | 12% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 11.6 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13 mg | 3% |
| Vitamin A | 27.1 µg | 4% |
| Vitamin C | 1.2 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 4.6 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.