Vegan Banana Brown Rice Porridge

Vegan Banana Brown Rice Porridge
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 312
Fat 5g
Carbs 62g
Protein 8g
View All
Total Time 10 min
Prep 5 min, Cook 5 min
Servings 2 (1 cup each)

Add ground flaxseeds to foods like oatmeal and smoothies (and better yet, this brown rice porridge!) to boost your morning nutrition. Flaxseeds are rich source of lignans, phytochemicals with beneficial antioxidant and phytoestrogen properties, which may lower risk of heart disease, osteoporosis, breast cancer, and menopausal symptoms. The flaxseeds need to be ground to maximize their beneficial omega-3 fatty acids and antioxidant properties.

Mashed banana adds thickness to the porridge, plus, bananas are a great source of the mineral potassium, which is crucial to heart function and plays a key role in skeletal and smooth muscle contraction.

Ingredients

  • 1.25 cups cooked short grain brown rice
  • 1 cup vanilla soy milk
  • 1 tablespoon ground flaxseed
  • 2 medium bananas, 1 mashed and 1 sliced for serving
  • 1/8 teaspoon ground cardamom
  • 1/16 teaspoon salt (about 1 pinch)

Preparation

1. Heat the cooked brown rice, soy milk, mashed banana, cardamom, and salt in a pot over medium high heat until starting to bubble. Stir the mixture frequently.

2. Turn the heat down to low and simmer for about 5 minutes, until the rice starts to absorb some of the liquid and the mixture looks like oatmeal.

3. Scoop into bowls and serve each bowl with half of the sliced banana and an extra splash of soy milk.

Ingredient Substitutions and Variations

During the fall months, swap out the banana for vitamin A-rich pumpkin puree or fiber-ful applesauce.

Don't like soy milk? Any kind of milk will work in this recipe. Note that rice, almond, and most types of nut/seed milks are typically low in calories, but they only provide about one gram of protein per serving. 

Cooking and Serving Tips

Ground flaxseeds can go rancid relatively quickly, so purchase a bag and store it in an air-tight zipped bag or container in your freezer to preserve the freshness.

Nutrition Facts
Servings: 2 (1 cup each)
Amount per serving  
Calories 312
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 143mg 6%
Total Carbohydrate 62g 23%
Dietary Fiber 6g 21%
Total Sugars 19g  
Includes 4g Added Sugars 8%
Protein 8g  
Vitamin D 1mcg 5%
Calcium 172mg 13%
Iron 2mg 11%
Potassium 653mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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