Pumpkin Millet Porridge
Good nutritional profile
Ukrainian millet porridge with pumpkin, cooked in milk with butter.
Harbuzova kasha is a Ukrainian autumn porridge of millet and diced pumpkin simmered in milk, lightly sweetened, finished with butter and left to steam in the oven or a wrapped pot. A 300 g bowl has about 320 kcal, 10 g of protein, 45 g of carbohydrate with 15 g of sugar, 4 g of fiber and 11 g of fat, and supplies about 425 µg of vitamin A, mostly from the pumpkin.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.3g | 5.9% |
| Fat | 3.8g | 5.4% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.55g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 77g | 3.1% |
| Calories | 107 | 4.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.09 | g | 10.4% |
| Monounsaturated | 1 | g | 4.0% |
| Polyunsaturated | 0.42 | g | 3.2% |
| Omega-3 | 0.126 | g | Estimate |
| Omega-6 | 0.294 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.67 | mg |
| Vitamin E | 0.38 | mg |
| Selenium | 2.28 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 142 | mcg | 15.8% |
| vitamin B1 | 0.068 | mg | 5.7% |
| vitamin B2 | 0.135 | mg | 10.4% |
| vitamin B3 | 0.696 | mg | 4.3% |
| vitamin B6 | 0.064 | mg | 3.8% |
| vitamin B9 | 12.7 | mcg | 3.2% |
| vitamin B12 | 0.204 | mcg | 8.5% |
| vitamin C | 1.67 | mg | 1.9% |
| vitamin D | 0.035 (1 IU) | mcg | 0.2% |
| vitamin E | 0.378 | mg | 2.5% |
| vitamin K | 0.667 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 67.4 | mg | 6.7% |
| iron | 0.638 | mg | 3.5% |
| magnesium | 23.3 | mg | 5.8% |
| phosphorus | 94.7 | mg | 13.5% |
| potassium | 201 | mg | 7.7% |
| sodium | 95.7 | mg | 4.2% |
| zinc | 0.507 | mg | 4.6% |
| copper | 0.145 | mg | 16.1% |
| manganese | 0.243 | mg | 10.6% |
| selenium | 2.28 | mcg | 4.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 84 | mg | 12.0% | 126% |
| Isoleucine | 153 | mg | 10.9% | 122% |
| Leucine | 345 | mg | 12.6% | 135% |
| Lysine limiting | 182 | mg | 8.7% | 91% |
| Methionine | 112 | mg | 10.7% | 117% |
| Phenylalanine | 306 | mg | 17.5% | 179% |
| Threonine | 123 | mg | 11.7% | 118% |
| Tryptophan | 40 | mg | 14.3% | 145% |
| Valine | 191 | mg | 10.5% | 114% |
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Recipe
See full recipeIngredients
- Millet, hulled 200 g
- Pumpkin, peeled and seeded 500 g
- Milk 2.5% 800 ml
- Water 200 ml
- Sugar 2 tbsp (25 g)
- Salt 0.5 tsp (3 g)
- Butter 40 g
Instructions
- 1
Rinse the millet several times in hot water until the water runs clear, then drain.
- 2
Cut the pumpkin into 1.5 cm cubes.
- 3
Put the pumpkin in a heavy pot with the water and 300 ml of the milk, bring to a boil and simmer for 10 minutes until soft.
- 4
Add the remaining milk, bring back to a boil, then stir in the millet, sugar and salt.
- 5
Simmer over low heat, stirring from time to time, for 20 minutes until the millet has absorbed most of the liquid.
- 6
Stir in half the butter, cover and bake at 160C for 30 minutes, or wrap the pot in a towel and leave for 30 minutes.
- 7
Serve hot with the rest of the butter on top.