Recipes · Colombian · Soups and Broths
Changua
One serving has 240 kcal and 14 g protein, and at least a fifth of a woman's daily need of riboflavin (55%), cobalamin (53%), selenium (49%), vitamin K (42%), choline (41%) and phosphorus (40%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (387 g)
- Difficulty: Easy
- Diets: Vegetarian, Low carb
- Contains: dairy, egg, gluten
Ingredients
- 180 g Milk, whole
- 120 g Water
- 50 g Eggs, whole, raw
- 12 g Scallions, raw
- 4 g Cilantro, fresh
- 20 g Bread, white
- 0.8 g Salt
Method
- Bring the water and milk to a gentle simmer in a small pot with the salt and most of the scallion; do not let it boil hard or the milk will curdle.
- Crack the egg gently into the simmering liquid and poach for 3-4 minutes until the white is fully set.
- Meanwhile toast or dry the bread slice lightly and tear it into small pieces (the calado).
- Ladle the hot milk broth and egg into a bowl over the bread pieces.
- Scatter the remaining scallion and the cilantro on top and serve at once, while it is steaming hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 240 kcal | 11% |
| Carbohydrates | 19.9 g | |
| Water | 338 mL | |
| Fiber | 0.88 g | 3% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.53 g | |
| Isoleucine | 0.64 g | |
| Leucine | 1.1 g | |
| Lysine | 0.94 g | |
| Methionine | 0.34 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.81 g | |
| Histidine | 0.33 g | |
| Fat | 11.4 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 204 mg | |
| Calcium | 289 mg | 29% |
| Copper | 0.14 mg | 16% |
| Iron | 1.9 mg | 10% |
| Magnesium | 34 mg | 11% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 279 mg | 40% |
| Potassium | 384 mg | 8% |
| Selenium | 26.8 µg | 49% |
| Sodium | 562 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 42.7 µg | 11% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 174 mg | 41% |
| Vitamin A | 182 µg | 26% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin D (D2 + D3) | 133 IU | 22% |
| Vitamin E | 0.82 mg | 5% |
| Vitamin K | 37.9 µg | 42% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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