Recipes · Russian · Porridge
Pshennaya Kasha (Russian Millet Porridge)
One serving has 379 kcal and 11 g protein, and at least a fifth of a woman's daily need of copper (48%), manganese (46%), phosphorus (42%), riboflavin (41%), cobalamin (34%) and thiamin (26%). Ready in 55 minutes.
- Preparation: 20 min
- Cooking: 35 min
- Makes: 1 serving (364 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 50 g Millet
- 120 g Water
- 180 g Milk, whole
- 6 g Sugar
- 0.3 g Salt
- 8 g Butter, unsalted
Method
- Rinse the millet in several changes of water until the water runs clear, then pour boiling water over it and drain; this takes away its bitterness.
- Put it in a pan with the water, bring to the boil and cook over medium heat for 10 minutes, until the water is almost absorbed.
- Pour in the milk, add the sugar and salt and bring it back to a simmer.
- Cook over low heat for 20-25 minutes, stirring often so it doesn’t catch, until the grains are soft and the porridge is thick.
- Stir in half the butter, cover and leave to stand for 15 minutes, so it swells and turns creamy; it was once left to steam in the warm Russian stove.
- Serve hot with the rest of the butter on top; in autumn it is often cooked with diced pumpkin.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 379 kcal | 18% |
| Carbohydrates | 51.1 g | |
| Water | 284 mL | |
| Fiber | 4.3 g | 14% |
| Protein | 11.3 g | 23% |
| Tryptophan | 0.13 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.53 g | |
| Leucine | 1.2 g | |
| Lysine | 0.59 g | |
| Methionine | 0.26 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.59 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.66 g | |
| Histidine | 0.29 g | |
| Fat | 14.4 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 35.2 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.43 mg | 48% |
| Iron | 1.6 mg | 9% |
| Magnesium | 76.4 mg | 25% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 296 mg | 42% |
| Potassium | 337 mg | 7% |
| Selenium | 8.1 µg | 15% |
| Sodium | 202 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 51.7 µg | 13% |
| Cobalamin (vitamin B12) | 0.82 µg | 34% |
| Choline | 27.2 mg | 6% |
| Vitamin A | 138 µg | 20% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 91.8 IU | 15% |
| Vitamin E | 0.34 mg | 2% |
| Vitamin K | 1.6 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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks 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.