Recipes · Estonian · Desserts
Mannavaht (Whipped Semolina and Berry Mousse)
One serving has 159 kcal and 2 g protein, and at least a fifth of a woman's daily need of selenium (25%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (195 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 15 g Semolina
- 100 g Water
- 60 g Cranberries, raw
- 20 g Sugar
Method
- Simmer the cranberries (or lingonberries) in the water for 10 minutes until soft, then push through a sieve to get a smooth berry liquid, discarding the skins.
- Return the berry liquid to the pot, stir in the sugar, and bring to a boil.
- Sprinkle in the semolina, whisking constantly, and simmer for 3-4 minutes until slightly thickened.
- Pour into a bowl and whisk vigorously, or with an electric mixer, for 5-10 minutes until pale pink, doubled in volume, and fluffy like a mousse.
- Chill well before serving in small glasses or bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 159 kcal | 8% |
| Carbohydrates | 38.1 g | |
| Water | 154 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 2.2 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.16 g | |
| Lysine | 0.06 g | |
| Methionine | 0.03 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.11 g | |
| Histidine | 0.05 g | |
| Fat | 0.24 g | |
| Monounsaturated | 0.03 g | |
| Polyunsaturated | 0.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.08 g | |
| Saturated | 0.03 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 10.6 mg | 1% |
| Copper | 0.07 mg | 8% |
| Iron | 0.8 mg | 4% |
| Magnesium | 11.7 mg | 4% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 27 mg | 4% |
| Potassium | 76.3 mg | 2% |
| Selenium | 13.6 µg | 25% |
| Sodium | 5.5 mg | |
| Zinc | 0.22 mg | 3% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 0.96 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 28.1 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.3 mg | 1% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin C | 8.4 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.83 mg | 6% |
| Vitamin K | 3 µg | 3% |
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.
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