Recipes · Chinese · Porridge
Congee (Rice Porridge)
One serving has 223 kcal and 7 g protein, and at least a fifth of a woman's daily need of cobalamin (68%), selenium (31%), folate (30%), manganese (26%) and thiamin (25%). Ready in 50 minutes.
- Preparation: 5 min
- Cooking: 45 min
- Makes: 1 serving (481 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg, sesame
Ingredients
- 40 g Rice, white, long-grain
- 400 g Water
- 30 g Duck eggs, raw
- 3 g Ginger, fresh
- 5 g Scallions, raw
- 2 g Sesame oil
- 1 g Salt
Method
- Rinse the rice, then combine with the water in a pot and bring to a boil.
- Reduce to a gentle simmer and cook, stirring occasionally, for 40-45 minutes until the rice breaks down into a thick, creamy porridge, adding a splash more water if it gets too thick.
- Stir in the salt, then quarter the century egg (or salted duck egg) and place it on top.
- Scatter with the julienned ginger and scallion, drizzle with the sesame oil, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 223 kcal | 11% |
| Carbohydrates | 33.3 g | |
| Water | 432 mL | |
| Fiber | 0.71 g | 2% |
| Protein | 6.8 g | 14% |
| Tryptophan | 0.11 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.57 g | |
| Lysine | 0.39 g | |
| Methionine | 0.24 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.45 g | |
| Histidine | 0.17 g | |
| Fat | 6.4 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 265 mg | |
| Calcium | 46.7 mg | 5% |
| Copper | 0.16 mg | 18% |
| Iron | 3 mg | 17% |
| Magnesium | 21.4 mg | 7% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 115 mg | 16% |
| Potassium | 139 mg | 3% |
| Selenium | 17 µg | 31% |
| Sodium | 451 mg | |
| Zinc | 0.93 mg | 12% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 82.5 mg | 19% |
| Vitamin A | 60.7 µg | 9% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D (D2 + D3) | 20.7 IU | 3% |
| Vitamin E | 0.51 mg | 3% |
| 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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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