Cracked Emmer and Carrot Porridge

Health score
12%
Cracked Emmer and Carrot Porridge
30 min.
6
146kcal

Suggestions

There’s something deeply comforting about a warm bowl of porridge, especially when it’s packed with flavor, texture, and a touch of creativity. This Cracked Emmer and Carrot Porridge takes the familiar idea of breakfast cereal and turns it into a rustic, nourishing dish that feels both wholesome and a little gourmet. Emmer wheat, one of the ancient grains, brings a nutty, hearty character and a pleasantly chewy bite, making each spoonful feel substantial without being heavy.
The sweetness of braised carrots blends beautifully into the creamy base, adding natural color and a gentle earthiness that pairs so well with the warm notes of crushed cumin seeds and a drizzle of honey. A splash of sherry vinegar brightens everything up, giving the porridge a subtle tang that keeps the flavors lively and balanced. Then come the toppings: salted roasted pumpkin seeds for crunch, and freshly grated Parmigiano-Reggiano for a savory, umami-rich finish that makes this bowl feel truly special.
With just around 30 minutes from start to finish and a modest calorie count, this porridge is perfect for a cozy morning meal, a relaxed brunch, or a satisfying breakfast that doesn’t weigh you down. If you love playing with textures and layering flavors, this recipe will quickly become one of those dishes you look forward to making—and eating—again and again.

Ingredients

  • large roasted carrots steamed chopped
  • cup cracked emmer wheat (see Note)
  • 0.5 teaspoon cumin seeds crushed
  • teaspoon honey 
  • tablespoons parmigiano-reggiano cheese freshly grated
  • tablespoons roasted pumpkin seeds salted
  • servings salt 
  • teaspoons sherry vinegar 
  • 1.5 cups milk whole

Equipment

  • food processor
  • bowl
  • sauce pan
  • whisk

Directions

  1. In a medium saucepan, cook the cracked emmer over moderate heat, stirring, until it is toasted, about 1 minute.
  2. Whisk in the milk and 2 cups of water and cook over low heat, whisking often, until the porridge is thick and the wheat is al dente, about 20 minutes.
  3. Meanwhile, quarter the braised carrots and puree them in a food processor.
  4. Stir the carrot puree into the porridge along with the sherry vinegar and honey and season with salt. Spoon the porridge into shallow bowls. Top with the roasted pumpkin seeds, grated Parmesan cheese and crushed cumin seeds and serve.

Nutrition Facts

Calories146kcal
Protein15.84%
Fat25.56%
Carbs58.6%

Properties

Glycemic Index
28.18
Glycemic Load
2.36
Inflammation Score
-10
Nutrition Score
8.4939130700153%

Flavonoids

Luteolin
0.03mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:145.78kcal
7.29%
Fat:4.42g
6.8%
Saturated Fat:1.56g
9.75%
Carbohydrates:22.8g
7.6%
Net Carbohydrates:19.19g
6.98%
Sugar:5.07g
5.63%
Cholesterol:8.45mg
2.82%
Sodium:264.96mg
11.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.16g
12.33%
Vitamin A:4123.53IU
82.47%
Phosphorus:179.78mg
17.98%
Fiber:3.61g
14.45%
Calcium:105.39mg
10.54%
Potassium:278.37mg
7.95%
Iron:1.15mg
6.42%
Vitamin B2:0.11mg
6.3%
Manganese:0.12mg
5.98%
Vitamin B12:0.35µg
5.82%
Magnesium:20.81mg
5.2%
Vitamin D:0.68µg
4.53%
Vitamin B6:0.07mg
3.73%
Vitamin B1:0.05mg
3.52%
Vitamin K:3.46µg
3.3%
Zinc:0.49mg
3.28%
Vitamin B5:0.31mg
3.11%
Selenium:1.73µg
2.48%
Vitamin B3:0.39mg
1.94%
Vitamin C:1.47mg
1.79%
Copper:0.04mg
1.77%
Folate:5.67µg
1.42%
Vitamin E:0.21mg
1.38%
Source:My Recipes