Cardamom Scented Porridge with Poached Prunes

Vegetarian
Gluten Free
Health score
18%
Cardamom Scented Porridge with Poached Prunes
30 min.
4
430kcal

Suggestions


Start your day with a delightful twist on traditional porridge that will awaken your senses and nourish your body. Our Cardamom Scented Porridge with Poached Prunes is not just a breakfast; it's a warm embrace in a bowl, perfect for those cozy mornings or leisurely brunches. Infused with the aromatic flavors of cardamom and cinnamon, this gluten-free and vegetarian dish offers a unique blend of spices that elevate the humble oat to new heights.

The star of this recipe is undoubtedly the poached prunes, simmered in a luscious port syrup that adds a touch of sweetness and sophistication. As the prunes plump up, they soak in the rich flavors, creating a delightful contrast to the creamy porridge. Each bite is a harmonious balance of textures and tastes, making it a satisfying meal that will keep you energized throughout the day.

With just 30 minutes of preparation, this recipe serves four, making it ideal for family gatherings or a special treat for yourself. At approximately 430 calories per serving, it’s a wholesome choice that doesn’t compromise on flavor. So, gather your ingredients and get ready to indulge in a breakfast that’s as nourishing as it is delicious. Your taste buds will thank you!

Ingredients

  •  cardamom pods 
  •  cinnamon sticks 
  • pinch kosher salt 
  • 1.5 tablespoons juice of lemon 
  • cups milk 
  • cups oats 
  • cup port wine 
  • 12  prune- cut to pieces 
  • tablespoons sugar 
  • cups water divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • mortar and pestle

Directions

  1. Combine prunes, port, 1 cup water, cinnamon sticks, lemon juice, and sugar in a small saucepan and bring to a simmer over medium-high heat. Cook until prunes are plumped and mixture is reduced to a syrupy consistency, about 20 minutes.
  2. Crack cardamom pods with the bottom of a frying pan or a mortar and pestle. In a large pot bring cardamom pods, remaining 2 cups water, and milk to a simmer over medium heat. When it simmers, add oats and a pinch of salt and cook, stirring occasionally, until oats are soft and most of the liquid has been absorbed.
  3. Remove cardamom pods, then divide oats between 4 bowls. Top each bowl with 3 prunes and allow each guest to pour over the prune poaching liquid at the table.

Nutrition Facts

Calories430kcal
Protein10.92%
Fat16.13%
Carbs72.95%

Properties

Glycemic Index
46.77
Glycemic Load
20.7
Inflammation Score
-7
Nutrition Score
18.031738996506%

Flavonoids

Cyanidin
0.21mg
Petunidin
3.98mg
Delphinidin
2.35mg
Malvidin
56.9mg
Peonidin
2.36mg
Catechin
5.92mg
Epicatechin
4.54mg
Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Quercetin
1.72mg

Nutrients percent of daily need

Calories:429.73kcal
21.49%
Fat:6.85g
10.54%
Saturated Fat:2.77g
17.3%
Carbohydrates:69.68g
23.23%
Net Carbohydrates:61.95g
22.53%
Sugar:28.54g
31.71%
Cholesterol:14.64mg
4.88%
Sodium:74.01mg
3.22%
Alcohol:9.18g
100%
Alcohol %:2.61%
100%
Protein:10.43g
20.86%
Manganese:2.5mg
125.21%
Phosphorus:320.67mg
32.07%
Fiber:7.73g
30.92%
Magnesium:96.03mg
24.01%
Calcium:219.76mg
21.98%
Selenium:14.52µg
20.74%
Vitamin B1:0.29mg
19.11%
Vitamin K:19.57µg
18.64%
Potassium:640.4mg
18.3%
Vitamin B2:0.3mg
17.89%
Copper:0.31mg
15.72%
Zinc:2.35mg
15.68%
Iron:2.58mg
14.33%
Vitamin B12:0.66µg
10.98%
Vitamin B5:1.07mg
10.69%
Vitamin B6:0.19mg
9.32%
Vitamin D:1.34µg
8.95%
Vitamin A:437.44IU
8.75%
Vitamin B3:1.32mg
6.62%
Folate:15.4µg
3.85%
Vitamin C:2.84mg
3.45%
Vitamin E:0.41mg
2.73%