Recipes · Slovenian · Porridge
Žganci (Buckwheat Mush)
One serving has 273 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (68%), magnesium (49%), copper (37%), phosphorus (29%), pyridoxine (27%) and niacin (26%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (271 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Flour, buckwheat
- 200 g Water
- 1 g Salt
- 10 g Butter, unsalted
Method
- Bring the water to a boil in a saucepan and add the salt.
- Sprinkle in the buckwheat flour gradually, whisking constantly to avoid lumps.
- Reduce the heat to low and cook, stirring often, for 15-20 minutes until it forms a thick, cohesive mush that pulls away from the sides of the pan.
- Let it firm up for a couple of minutes off the heat, then turn out onto a plate or shape into a mound.
- Melt the butter and pour it over the top before serving hot as a side, traditionally alongside stewed vegetables or milk.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 273 kcal | 13% |
| Carbohydrates | 42.4 g | |
| Water | 208 mL | |
| Fiber | 6 g | 20% |
| Protein | 7.7 g | 16% |
| Tryptophan | 0.11 g | |
| Threonine | 0.29 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.48 g | |
| Lysine | 0.39 g | |
| Methionine | 0.1 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.39 g | |
| Histidine | 0.18 g | |
| Fat | 10 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 0.87 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 5.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 33.2 mg | 3% |
| Copper | 0.33 mg | 37% |
| Iron | 2.4 mg | 14% |
| Magnesium | 153 mg | 49% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 205 mg | 29% |
| Potassium | 349 mg | 7% |
| Selenium | 3.5 µg | 6% |
| Sodium | 403 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.28 mg | 6% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 32.7 µg | 8% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 34.4 mg | 8% |
| Vitamin A | 68.4 µg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.42 mg | 3% |
| Vitamin K | 4.9 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
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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