Recipes · Colombian · Porridge
Mazamorra
One serving has 333 kcal and 9 g protein, and at least a fifth of a woman's daily need of phosphorus (33%), riboflavin (33%), cobalamin (30%), pyridoxine (27%), magnesium (25%) and selenium (24%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (344 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 45 g Corn kernels, dried
- 160 g Milk, whole
- 120 g Water
- 18 g Sugar, brown
- 1 g Cinnamon
Method
- Rinse the dried corn kernels, cover generously with water and soak overnight, or at least 4 hours.
- Drain and simmer the corn in fresh water for about 1.5-2 hours, topping up water as needed, until the kernels are very soft and starting to burst.
- Drain again, then add the milk, the measured water and the cinnamon and simmer gently for 15 minutes.
- Stir in the brown sugar and cook for 5 more minutes until it dissolves.
- Serve warm in a bowl, or chill it first; mazamorra is enjoyed both ways.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 333 kcal | 16% |
| Carbohydrates | 59.6 g | |
| Water | 266 mL | |
| Fiber | 0.53 g | 2% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.09 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.41 g | |
| Leucine | 1 g | |
| Lysine | 0.54 g | |
| Methionine | 0.22 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.55 g | |
| Histidine | 0.28 g | |
| Fat | 7.3 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 16 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.21 mg | 23% |
| Iron | 1.5 mg | 8% |
| Magnesium | 76.6 mg | 25% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 230 mg | 33% |
| Potassium | 369 mg | 8% |
| Selenium | 13.1 µg | 24% |
| Sodium | 94.5 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 8.2 µg | 2% |
| Cobalamin (vitamin B12) | 0.72 µg | 30% |
| Choline | 23.4 mg | 6% |
| Vitamin A | 73.8 µg | 11% |
| Vitamin C | 0.04 mg | 0% |
| Vitamin D (D2 + D3) | 81.6 IU | 14% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 0.79 µg | 1% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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