Recipes · Japanese · Porridge
Zosui (Japanese Rice Porridge)
One serving has 337 kcal and 17 g protein, and at least a fifth of a woman's daily need of selenium (56%), niacin (51%), manganese (49%), choline (42%), phosphorus (41%) and copper (37%). Ready in 15 minutes.
.jpg){kind=link}
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (524 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: celery, egg, fish, gluten, soy
Ingredients
- 160 g Rice, white, long-grain, cooked
- 280 g Fish stock
- 20 g Mushrooms, shiitake, raw
- 50 g Eggs, whole, raw
- 6 g Soy sauce
- 8 g Scallions, raw
Method
- Rinse the cooked rice briefly under water to wash off excess surface starch, which keeps the porridge from turning gluey.
- Slice the shiitake mushroom and bring the fish stock (dashi stand-in) to a simmer with it for 3-4 minutes.
- Add the rice and simmer for 5-6 minutes, stirring occasionally, until it softens into a loose porridge.
- Season with the soy sauce, then drizzle in the beaten egg in a thin stream while stirring gently, and cook for 30 seconds until just set into soft ribbons.
- Scatter with the sliced scallion and serve hot, straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 337 kcal | 16% |
| Carbohydrates | 48.8 g | |
| Water | 446 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 17.3 g | 36% |
| Tryptophan | 0.14 g | |
| Threonine | 0.48 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.98 g | |
| Lysine | 0.67 g | |
| Methionine | 0.3 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.62 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.75 g | |
| Histidine | 0.28 g | |
| Fat | 7 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.31 g | |
| Eicosapentaenoic Acid (EPA) | 0.27 g | |
| Omega-6 | 0.91 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 186 mg | |
| Calcium | 136 mg | 14% |
| Copper | 0.33 mg | 37% |
| Iron | 3.7 mg | 20% |
| Magnesium | 38 mg | 12% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 287 mg | 41% |
| Potassium | 475 mg | 10% |
| Selenium | 30.5 µg | 56% |
| Sodium | 965 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 136 µg | 34% |
| Cobalamin (vitamin B12) | 0.73 µg | 30% |
| Choline | 178 mg | 42% |
| Vitamin A | 86.8 µg | 12% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 44.6 IU | 7% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 17.3 µg | 19% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.