Semolina Porridge
Moderate nutritional value
Russian breakfast porridge of semolina cooked in milk with butter.
Mannaya kasha is a Russian breakfast porridge: semolina is whisked into boiling milk, cooked for a few minutes until smooth and thick, and served with sugar and a knob of butter. A 220 g bowl has about 245 kcal, 8 g protein, 11 g fat (6.5 g saturated) and 15 g sugar, and its starch comes from refined wheat. Halving the butter and sugar saves about 35 kcal per bowl.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.6g | 6.4% |
| Fat | 5g | 7.1% |
| Carbs | 13g | 4.3% |
| Simple Sugars | 4.55g | Estimate |
| Complex Carbs | 8.45g | Estimate |
| Water | 78g | 3.1% |
| Calories | 111 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.94 | g | 14.7% |
| Monounsaturated | 1.33 | g | 5.3% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Estimate |
| Omega-6 | 0.196 | 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 E | 0.12 | mg |
| Selenium | 8.33 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 47.3 | mcg | 5.3% |
| vitamin B1 | 0.045 | mg | 3.8% |
| vitamin B2 | 0.117 | mg | 9.0% |
| vitamin B3 | 0.31 | mg | 1.9% |
| vitamin B6 | 0.028 | mg | 1.6% |
| vitamin B9 | 7.24 | mcg | 1.8% |
| vitamin B12 | 0.297 | mcg | 12.4% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.069 (3 IU) | mcg | 0.5% |
| vitamin E | 0.119 | mg | 0.8% |
| vitamin K | 0.402 | mcg | 0.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 89.3 | mg | 8.9% |
| iron | 0.135 | mg | 0.8% |
| magnesium | 12.1 | mg | 3.0% |
| phosphorus | 77.2 | mg | 11.0% |
| potassium | 119 | mg | 4.6% |
| sodium | 91.7 | mg | 4.0% |
| zinc | 0.382 | mg | 3.5% |
| copper | 0.038 | mg | 4.2% |
| manganese | 0.059 | mg | 2.6% |
| selenium | 8.33 | mcg | 15.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 96 | mg | 13.7% | 138% |
| Isoleucine | 170 | mg | 12.1% | 131% |
| Leucine | 309 | mg | 11.3% | 117% |
| Lysine | 226 | mg | 10.8% | 109% |
| Methionine | 129 | mg | 12.3% | 129% |
| Phenylalanine | 334 | mg | 19.1% | 188% |
| Threonine | 134 | mg | 12.8% | 124% |
| Tryptophan | 45 | mg | 16.1% | 157% |
| Valine | 208 | mg | 11.4% | 120% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Whole milk (3.2%) 500 ml
- Water 100 ml
- Semolina 60 g
- Sugar 1.5 tbsp
- Salt 1 pinch
- Butter 20 g
Instructions
- 1
Rinse a saucepan with cold water, pour in the milk and water and bring to a boil over medium heat.
- 2
Add the sugar and salt and reduce the heat to low.
- 3
Pour in the semolina in a thin stream while stirring constantly with a whisk so no lumps form.
- 4
Cook for 3 to 5 minutes, stirring all the time, until the porridge thickens.
- 5
Take the pan off the heat, cover and leave for 5 minutes; the porridge will thicken further.
- 6
Stir in half the butter, divide among bowls and top each with the rest of the butter.