Recipes · Ecuadorian · Beverages
Colada Morada
One serving has 284 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (77%), vitamin C (40%), copper (27%), fiber (26%) and magnesium (20%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (527 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 35 g Corn flour, purple
- 350 g Water
- 45 g Blackberries, raw
- 35 g Blueberries, raw
- 35 g Pineapple, raw
- 25 g Sugar, brown
- 1.5 g Cinnamon
- 0.3 g Cloves
Method
- Simmer half the water with the cinnamon and cloves for 10 minutes to make a spiced infusion, then strain.
- Whisk the purple corn flour into the remaining cold water until smooth.
- Combine the spiced water and the corn flour mixture in a pot and cook over medium heat, stirring constantly, until it thickens to a light porridge, about 10 minutes.
- Add the blackberries, blueberries and pineapple and simmer for 15 minutes, mashing the berries a little as they cook so their color and flavor spread through.
- Stir in the brown sugar and simmer 5 more minutes.
- Strain if you prefer a smoother drink, or leave the fruit in; serve warm in a mug.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 284 kcal | 13% |
| Carbohydrates | 65.8 g | |
| Water | 453 mL | |
| Fiber | 7.5 g | 26% |
| Protein | 4.2 g | 9% |
| Tryptophan | 0 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.03 g | |
| Lysine | 0.02 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 2.2 g | |
| Monounsaturated | 0.05 g | |
| Polyunsaturated | 0.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.13 g | |
| Saturated | 0.04 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 69.6 mg | 7% |
| Copper | 0.24 mg | 27% |
| Iron | 1.4 mg | 8% |
| Magnesium | 61.2 mg | 20% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 111 mg | 16% |
| Potassium | 314 mg | 7% |
| Selenium | 1.4 µg | 3% |
| Sodium | 24.9 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 20.1 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 8.7 mg | 2% |
| Vitamin A | 7.3 µg | 1% |
| Vitamin C | 29.6 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.79 mg | 5% |
| Vitamin K | 16.8 µg | 19% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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