Recipes · Ethiopian · Porridge
Genfo (Barley Porridge with Spiced Butter)
One serving has 354 kcal and 7 g protein, and at least a fifth of a woman's daily need of selenium (42%), manganese (36%), phosphorus (29%), niacin (28%), copper (26%) and vitamin A (22%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (317 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Flour, barley
- 220 g Water
- 1 g Salt
- 15 g Ghee
- 1 g Cayenne pepper
- 20 g Yogurt, plain
Method
- Bring the water to a boil with the salt in a saucepan.
- Gradually whisk in the barley flour, stirring constantly to prevent lumps.
- Reduce the heat and cook, stirring vigorously, for 12-15 minutes until very thick and no longer tastes starchy.
- Mound the porridge onto a plate and press a well into the centre with the back of a spoon.
- Warm the ghee with the cayenne pepper and pour it into the well; spoon the yogurt alongside.
- Serve hot, mixing the spiced butter through as you eat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 354 kcal | 17% |
| Carbohydrates | 46.2 g | |
| Water | 245 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 7.2 g | 15% |
| Tryptophan | 0.11 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.5 g | |
| Lysine | 0.3 g | |
| Methionine | 0.14 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.37 g | |
| Histidine | 0.16 g | |
| Fat | 16.7 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 9.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 41 mg | |
| Calcium | 52.3 mg | 5% |
| Copper | 0.23 mg | 26% |
| Iron | 1.7 mg | 9% |
| Magnesium | 63.7 mg | 21% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 200 mg | 29% |
| Potassium | 237 mg | 5% |
| Selenium | 23.1 µg | 42% |
| Sodium | 409 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.16 mg | 3% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 7.3 µg | 2% |
| Cobalamin (vitamin B12) | 0.08 µg | 3% |
| Choline | 29.6 mg | 7% |
| Vitamin A | 152 µg | 22% |
| Vitamin C | 0.86 mg | 1% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 3.5 µg | 4% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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