Recipes · Mexican · Beverages
Champurrado
One serving has 284 kcal and 6 g protein, and at least a fifth of a woman's daily need of copper (31%), riboflavin (29%), thiamin (25%), phosphorus (23%) and manganese (21%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (256 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 15 g Masa harina
- 30 g Mexican chocolate
- 100 g Milk, whole
- 100 g Water
- 10 g Sugar, brown
- 1 g Cinnamon
Method
- Whisk the masa harina into the water until smooth with no lumps.
- Heat the milk and cinnamon in a pot until steaming, then whisk in the masa mixture.
- Simmer over low heat, whisking often, for 8 minutes until thickened.
- Add the chopped Mexican chocolate and brown sugar and whisk until fully melted and smooth.
- Simmer 2 more minutes, whisking constantly so it doesn't stick or scorch on the bottom.
- Pour into a mug and serve hot, ideally whisked to a light foam with a wooden whisk just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 284 kcal | 13% |
| Carbohydrates | 50.1 g | |
| Water | 190 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 5.6 g | 12% |
| Tryptophan | 0.05 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.46 g | |
| Lysine | 0.3 g | |
| Methionine | 0.11 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.27 g | |
| Histidine | 0.14 g | |
| Fat | 8.5 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.65 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 10 mg | |
| Calcium | 165 mg | 17% |
| Copper | 0.28 mg | 31% |
| Iron | 2.1 mg | 12% |
| Magnesium | 55 mg | 18% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 162 mg | 23% |
| Potassium | 308 mg | 7% |
| Selenium | 6 µg | 11% |
| Sodium | 51.5 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 31 µg | 8% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 29.6 mg | 7% |
| Vitamin A | 46.1 µg | 7% |
| Vitamin C | 0.07 mg | 0% |
| Vitamin D (D2 + D3) | 51 IU | 9% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin K | 1.3 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
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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