Recipes · Singaporean · Porridge
Teochew Porridge
One serving has 342 kcal and 13 g protein, and at least a fifth of a woman's daily need of cobalamin (127%), selenium (58%), folate (44%), vitamin K (41%), choline (36%) and thiamin (35%). Ready in 50 minutes.
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- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (545 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: egg, fish, mustard
Ingredients
- 50 g Rice, white, long-grain
- 400 g Water
- 0.5 g Salt
- 55 g Duck eggs, raw
- 20 g Mustard greens, pickled
- 3 g Scallions, raw
- 12 g Anchovies, fresh
- 4 g Vegetable oil
Method
- Simmer the rice in the water with a pinch of the salt for 35-40 minutes, stirring occasionally, until it breaks down into a thin, soupy porridge, much wetter than ordinary congee.
- Steam the salted duck egg for about 12 minutes until set, then halve.
- Fry the anchovies in the oil until crisp, then warm the pickled mustard greens through in the same pan for a couple of minutes.
- Ladle the porridge into a bowl and serve with the salted egg, fried anchovies and pickled greens alongside, scattered with the scallion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 342 kcal | 16% |
| Carbohydrates | 42.1 g | |
| Water | 474 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.21 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.6 g | |
| Leucine | 1.1 g | |
| Lysine | 0.88 g | |
| Methionine | 0.47 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.75 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.83 g | |
| Histidine | 0.33 g | |
| Fat | 12.5 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 2.4 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 493 mg | |
| Calcium | 94.5 mg | 9% |
| Copper | 0.22 mg | 24% |
| Iron | 4.8 mg | 27% |
| Magnesium | 34.4 mg | 11% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 206 mg | 29% |
| Potassium | 283 mg | 6% |
| Selenium | 32.1 µg | 58% |
| Sodium | 449 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 4 mg | 29% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 3 µg | 127% |
| Choline | 152 mg | 36% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin D (D2 + D3) | 38 IU | 6% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 37 µg | 41% |
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.
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