Recipes · Central African · Porridge
Bouillie (Chadian Peanut Rice Porridge)
One serving has 565 kcal and 17 g protein, and at least a fifth of a woman's daily need of manganese (54%), phosphorus (50%), cobalamin (47%), riboflavin (45%), thiamin (40%) and niacin (40%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (496 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: alcohol, dairy, peanut
Ingredients
- 50 g Rice, white, long-grain
- 250 g Milk, whole
- 150 g Water
- 25 g Peanut butter
- 20 g Sugar
- 1 g Vanilla extract
Method
- Rinse the rice, then put it in a saucepan with the water and bring to a boil.
- Reduce the heat to low, cover, and simmer for 15 minutes, stirring now and then, until the rice is very soft and starting to break down.
- Mash the rice roughly with a spoon or blend briefly for a smoother porridge, then stir in the milk.
- Whisk in the peanut butter until fully dissolved into the porridge, then add the sugar and vanilla extract.
- Simmer gently for a further 5 minutes, stirring often, until it reaches a thick, pourable, creamy consistency.
- Ladle into a bowl and serve warm for breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 565 kcal | 27% |
| Carbohydrates | 77.7 g | |
| Water | 377 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 17.1 g | 36% |
| Tryptophan | 0.14 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.56 g | |
| Leucine | 1 g | |
| Lysine | 0.79 g | |
| Methionine | 0.29 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.73 g | |
| Histidine | 0.32 g | |
| Fat | 21.2 g | |
| Monounsaturated | 8.5 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.37 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 25 mg | |
| Calcium | 314 mg | 31% |
| Copper | 0.29 mg | 32% |
| Iron | 2.7 mg | 15% |
| Magnesium | 81.4 mg | 26% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 352 mg | 50% |
| Potassium | 530 mg | 11% |
| Selenium | 17.9 µg | 33% |
| Sodium | 224 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 5.7 mg | 40% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 150 µg | 37% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 38.6 mg | 9% |
| Vitamin A | 115 µg | 16% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 128 IU | 21% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 0.8 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
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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