Recipes · Spanish · Porridge
Gachas Manchegas
One serving has 370 kcal and 8 g protein, and at least a fifth of a woman's daily need of thiamin (35%), selenium (33%), niacin (24%), manganese (22%) and riboflavin (22%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (332 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: gluten, pork
Ingredients
- 40 g Flour, all-purpose
- 250 g Water
- 15 g Olive oil
- 5 g Garlic, raw
- 2 g Paprika
- 20 g Bacon, raw
- 0.4 g Salt
Method
- Cook the diced bacon in half the olive oil in a pan over medium heat until crisp, then lift out and set aside.
- Add the rest of the oil and the garlic to the pan and cook briefly, then stir in the flour and paprika and toast for 1-2 minutes.
- Gradually whisk in the water, a little at a time, to avoid lumps, then simmer gently for 15 minutes, stirring often, until thick and smooth.
- Season with salt, stir the bacon back in and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 370 kcal | 17% |
| Carbohydrates | 33.3 g | |
| Water | 267 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 7.5 g | 16% |
| Tryptophan | 0.06 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.32 g | |
| Lysine | 0.12 g | |
| Methionine | 0.08 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.2 g | |
| Histidine | 0.1 g | |
| Fat | 23.1 g | |
| Monounsaturated | 14.2 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 13.2 mg | |
| Calcium | 28.6 mg | 3% |
| Copper | 0.12 mg | 13% |
| Iron | 2.5 mg | 14% |
| Magnesium | 18.7 mg | 6% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 90.3 mg | 13% |
| Potassium | 149 mg | 3% |
| Selenium | 18.4 µg | 33% |
| Sodium | 319 mg | |
| Zinc | 0.68 mg | 9% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 74.3 µg | 19% |
| Cobalamin (vitamin B12) | 0.1 µg | 4% |
| Choline | 11.8 mg | 3% |
| Vitamin A | 51.5 µg | 7% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 3.2 IU | 1% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 10.8 µg | 12% |
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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