Recipes · Sri Lankan · Porridge
Kola Kanda
One serving has 247 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (62%), pyridoxine (33%), copper (28%), iron (25%), thiamin (24%) and folate (22%). Ready in 35 minutes.
- Preparation: 5 min
- Cooking: 30 min
- Makes: 1 serving (321 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 30 g Rice, white, long-grain
- 30 g Moringa leaves, raw
- 60 g Coconut milk, canned
- 200 g Water
- 0.8 g Salt
Method
- Rinse the rice and put it in a pot with the water; bring to a boil, then simmer for 20-25 minutes until very soft and porridge-like.
- Blend the leafy greens with a little water into a smooth, bright green puree.
- Stir the coconut milk and the green puree into the rice porridge, and simmer for 5 more minutes.
- Season with the salt, adjusting to taste.
- Serve warm in bowls, traditionally with a side of jaggery, or plain to balance the slightly bitter greens.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 247 kcal | 12% |
| Carbohydrates | 28.2 g | |
| Water | 271 mL | |
| Fiber | 0.99 g | 3% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.5 g | |
| Lysine | 0.29 g | |
| Methionine | 0.11 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.39 g | |
| Histidine | 0.14 g | |
| Fat | 13.4 g | |
| Monounsaturated | 0.61 g | |
| Polyunsaturated | 0.19 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.18 g | |
| Saturated | 11.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 80.9 mg | 8% |
| Copper | 0.25 mg | 28% |
| Iron | 4.5 mg | 25% |
| Magnesium | 49.7 mg | 16% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 126 mg | 18% |
| Potassium | 268 mg | 6% |
| Selenium | 4.8 µg | 9% |
| Sodium | 330 mg | |
| Zinc | 0.86 mg | 11% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 89.7 µg | 22% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.8 mg | 2% |
| Vitamin A | 113 µg | 16% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.03 mg | 0% |
| Vitamin K | 0.03 µg | 0% |
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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