Recipes · Saudi Arabian · Porridge
Talbina (Barley Porridge)
One serving has 256 kcal and 10 g protein, and at least a fifth of a woman's daily need of cobalamin (38%), phosphorus (37%), riboflavin (35%), selenium (34%) and calcium (24%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (290 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, honey
Ingredients
- 30 g Flour, barley
- 200 g Milk, whole
- 10 g Honey
- 50 g Water
Method
- Whisk the barley flour into the water until smooth and lump-free.
- Pour into a small pot with the milk and bring to a gentle simmer, whisking constantly.
- Cook for 4-5 minutes, whisking, until it thickens into a smooth, creamy porridge.
- Pour into a bowl, drizzle with honey and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 256 kcal | 12% |
| Carbohydrates | 40.2 g | |
| Water | 232 mL | |
| Fiber | 3 g | 10% |
| Protein | 9.5 g | 20% |
| Tryptophan | 0.13 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.44 g | |
| Leucine | 0.81 g | |
| Lysine | 0.65 g | |
| Methionine | 0.23 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.57 g | |
| Histidine | 0.26 g | |
| Fat | 7 g | |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 0.62 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.45 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20 mg | |
| Calcium | 238 mg | 24% |
| Copper | 0.16 mg | 18% |
| Iron | 0.91 mg | 5% |
| Magnesium | 49.5 mg | 16% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 257 mg | 37% |
| Potassium | 362 mg | 8% |
| Selenium | 18.8 µg | 34% |
| Sodium | 89.6 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 12.6 µg | 3% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 40.2 mg | 9% |
| Vitamin A | 92 µg | 13% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 1.3 µg | 1% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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