Recipes · Estonian · Porridge
Mulgipuder (Potato and Barley Porridge)
One serving has 410 kcal and 12 g protein, and at least a fifth of a woman's daily need of pyridoxine (58%), vitamin C (49%), copper (41%), manganese (41%), selenium (37%) and niacin (35%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (471 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: gluten, pork
Ingredients
- 180 g Potatoes, raw
- 30 g Barley, pearl
- 40 g Bacon, raw
- 20 g Onions, raw
- 200 g Water
- 1 g Salt
- 0.2 g Black pepper
Method
- Rinse the pearl barley, then simmer it in the water for about 30 minutes until nearly tender.
- Add the peeled, cubed potatoes to the same pot and continue cooking for 15-20 minutes until both the barley and potato are soft.
- Mash everything together roughly with a fork or potato masher, adding a splash more water if needed, until creamy but still with some texture.
- Meanwhile, fry the diced bacon and chopped onion in a pan until the bacon is crisp and the onion golden.
- Season the porridge with the salt and pepper, spoon into bowls, and top with the crispy bacon and onion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 410 kcal | 19% |
| Carbohydrates | 56.8 g | |
| Water | 382 mL | |
| Fiber | 8.8 g | 30% |
| Protein | 12.4 g | 26% |
| Tryptophan | 0.09 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.39 g | |
| Lysine | 0.31 g | |
| Methionine | 0.12 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.34 g | |
| Histidine | 0.13 g | |
| Fat | 15.4 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 26.4 mg | |
| Calcium | 44.4 mg | 4% |
| Copper | 0.37 mg | 41% |
| Iron | 2.4 mg | 13% |
| Magnesium | 74.7 mg | 24% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 241 mg | 34% |
| Potassium | 961 mg | 20% |
| Selenium | 20.2 µg | 37% |
| Sodium | 710 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 37.7 µg | 9% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 53.5 mg | 13% |
| Vitamin A | 4.8 µg | 1% |
| Vitamin C | 36.9 mg | 49% |
| Vitamin D (D2 + D3) | 6.4 IU | 1% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 4.7 µg | 5% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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