Recipes · Chinese · Porridge
Laba Congee
One serving has 449 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (74%), copper (69%), folate (66%), thiamin (44%), phosphorus (37%) and magnesium (33%). Ready in 135 minutes.
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- Preparation: 75 min
- Cooking: 60 min
- Makes: 1 serving (525 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 30 g Rice, white, long-grain
- 15 g Rice, glutinous
- 15 g Adzuki beans, dried
- 10 g Mung beans, dried
- 10 g Peanuts, raw
- 15 g Dates
- 10 g Raisins
- 10 g Lotus seeds, dried
- 10 g Sugar
- 400 g Water
Method
- Rinse the adzuki beans, mung beans and lotus seeds, then soak them together in plenty of water for at least 1 hour.
- Drain the soaked beans and combine with the rice, glutinous rice and the measured water in a pot; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally and adding more water if needed, for 50-60 minutes until the beans and rice are all soft and the mixture has thickened into a porridge.
- Stir in the peanuts, chopped dates, raisins and sugar, and simmer for a further 10 minutes.
- Serve warm, either as a breakfast porridge or as the traditional Laba festival treat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 89.2 g | |
| Water | 414 mL | |
| Fiber | 6.7 g | 22% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.14 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.53 g | |
| Leucine | 1 g | |
| Lysine | 0.7 g | |
| Methionine | 0.2 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.69 g | |
| Histidine | 0.34 g | |
| Fat | 5.6 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 0.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 86.5 mg | 9% |
| Copper | 0.62 mg | 69% |
| Iron | 4.1 mg | 23% |
| Magnesium | 102 mg | 33% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 258 mg | 37% |
| Potassium | 745 mg | 16% |
| Selenium | 8.9 µg | 16% |
| Sodium | 25.9 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 263 µg | 66% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.4 mg | 5% |
| Vitamin A | 2.1 µg | 0% |
| Vitamin C | 0.71 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.93 mg | 6% |
| Vitamin K | 1.7 µg | 2% |
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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