Recipes · Spanish · Beverages
Horchata de Chufa
One serving has 204 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin E (43%), manganese (33%), copper (31%), riboflavin (26%) and magnesium (23%). Ready in 240 minutes.
- Preparation: 240 min
- Makes: 1 serving (290 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: nut
Ingredients
- 25 g Almonds
- 250 g Water
- 15 g Sugar
- 0.3 g Cinnamon
Method
- Soak the almonds in water for several hours (traditionally tiger nuts, chufas, are soaked and used instead if you can find them).
- Blend the soaked almonds with the water and cinnamon until completely smooth.
- Strain through a fine cloth or sieve, squeezing out as much of the milky liquid as possible.
- Stir in the sugar to taste and chill well before serving very cold.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 204 kcal | 10% |
| Carbohydrates | 20.6 g | |
| Water | 251 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 5.3 g | 11% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.37 g | |
| Lysine | 0.14 g | |
| Methionine | 0.04 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.21 g | |
| Histidine | 0.14 g | |
| Fat | 12.5 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.1 g | |
| Saturated | 0.95 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 77.9 mg | 8% |
| Copper | 0.28 mg | 31% |
| Iron | 0.96 mg | 5% |
| Magnesium | 70.2 mg | 23% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 120 mg | 17% |
| Potassium | 185 mg | 4% |
| Selenium | 1.1 µg | 2% |
| Sodium | 10.4 mg | |
| Zinc | 0.81 mg | 10% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 0.91 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.12 mg | 2% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 11 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13.1 mg | 3% |
| Vitamin A | 0.05 µg | 0% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.4 mg | 43% |
| Vitamin K | 0.09 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
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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