Recipes · Indonesian · Breakfast
Tinutuan (Manado Rice Porridge with Pumpkin, Corn and Greens)
One serving has 405 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (420%), vitamin A (140%), vitamin C (97%), manganese (92%), copper (60%) and folate (55%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (959 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 45 g Rice, white
- 550 g Water
- 5 g Lemongrass
- 100 g Pumpkin
- 50 g Sweet potato
- 30 g Cassava, peeled
- 50 g Sweetcorn kernels
- 40 g Water spinach (kangkung)
- 30 g Amaranth leaves (bayam)
- 5 g Lemon basil (kemangi)
- 0.5 g Salt
- 8 g Red chillies (for the sambal)
- 25 g Tomato (for the sambal)
- 10 g Shallot (for the sambal)
- 5 g Vegetable oil (for the sambal)
- 5 g Lime juice (to serve)
Method
- Rinse the rice and bring it to the boil with the water and the bruised lemongrass in a heavy pot. Simmer for 15 minutes, stirring now and then.
- Add the pumpkin, sweet potato and cassava, peeled and cut into 2 cm cubes, and the corn. Simmer for 25 minutes more, stirring often so it doesn't stick, until the rice has broken down and the pumpkin has melted into a thick, golden porridge; mash some of the pumpkin against the side of the pot. Add hot water if it gets too thick.
- Meanwhile make the sambal: fry the chopped chillies, shallot and tomato in the oil for 4-5 minutes until soft, then crush them in a mortar with a pinch of the salt.
- Stir the rest of the salt, the water spinach (leaves and tender stems cut into 4 cm lengths) and the amaranth leaves into the porridge and cook for 3 minutes, just until wilted. Take it off the heat, remove the lemongrass and stir in the basil leaves.
- Serve hot with the sambal and lime on the side. In Manado it is a breakfast; the usual sambal roa is made with smoked fish, so this plain chilli sambal keeps it vegan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 405 kcal | 19% |
| Carbohydrates | 80.9 g | |
| Water | 857 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 9.7 g | 20% |
| Tryptophan | 0.1 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.7 g | |
| Lysine | 0.4 g | |
| Methionine | 0.17 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.45 g | |
| Tyrosine | 0.31 g | |
| Valine | 0.5 g | |
| Histidine | 0.21 g | |
| Fat | 6.5 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 186 mg | 19% |
| Copper | 0.54 mg | 60% |
| Iron | 5.6 mg | 31% |
| Magnesium | 124 mg | 40% |
| Manganese | 1.7 mg | 92% |
| Phosphorus | 226 mg | 32% |
| Potassium | 1,260 mg | 27% |
| Selenium | 8.8 µg | 16% |
| Sodium | 313 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 4.8 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 219 µg | 55% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.1 mg | 9% |
| Vitamin A | 983 µg | 140% |
| Vitamin C | 73 mg | 97% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 378 µg | 420% |
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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