How to make vegetable porridge
Vegetable porridge is a nutritious and easy-to-digest home-cooked delicacy, especially suitable for the elderly, children and people with gastrointestinal discomfort. In the past 10 days, topics related to vegetable porridge have become quite popular on social media and health forums, with many people sharing their preparation experiences and recipes. This article will combine popular discussions on the Internet to introduce you to the method of vegetable porridge in detail and provide structured data for reference.
1. Nutritional value of vegetable porridge
Vegetable porridge is rich in vitamins, minerals and dietary fiber, which can supplement the nutrients needed by the body. It is also low in calories and easy to absorb. The following is a comparison of the nutritional contents of common vegetables:
| vegetable name | Main nutrients | Recommended dosage (per bowl of porridge) |
|---|---|---|
| spinach | Vitamin A, iron, folic acid | 30-50g |
| carrot | Beta-carotene, vitamin K | 20-30g |
| Broccoli | Vitamin C, dietary fiber | 25-40g |
| pumpkin | Vitamin E, potassium | 40-60g |
2. Basic recipes for vegetable porridge
1.Prepare materials: 100 grams of rice (or millet), 800 ml of water, appropriate amount of vegetables (such as spinach, carrots, etc.), a little salt, a few drops of sesame oil or olive oil.
2.Handling ingredients: Wash the rice and soak it for 20 minutes; wash the vegetables and chop or dice them (according to personal preference).
3.Steps to cook porridge:
- Put the rice and water into the pot, bring to a boil over high heat, then turn down to low heat and simmer for 30 minutes.
- When rice grains bloom, add vegetables and continue cooking for 5-10 minutes.
-Finally add salt to taste and drop in sesame oil.
3. Variations of popular vegetable porridge
According to online discussions in the past 10 days, the following vegetable porridge recipes are highly recommended:
| Porridge name | Special ingredients | cooking tips |
|---|---|---|
| Tomato, egg and vegetable porridge | Tomatoes, eggs, vegetables | Saute the tomatoes before cooking the porridge, and finally pour in the egg liquid |
| Chicken, corn and vegetable porridge | Chicken breast, corn kernels, peas | The chicken is marinated in advance and the corn adds sweetness |
| Mushroom and vegetable porridge | Fresh mushrooms, Shanghai greens | Slice the mushrooms and stir-fry until fragrant, add the green vegetables at the end |
4. Things to note when making vegetable porridge
1.vegetable processing: It is recommended to add green leafy vegetables last to avoid nutrient loss caused by overcooking; root vegetables can be added in advance.
2.Fire control: Simmer over low heat throughout the process to avoid burning the bottom. You can use a casserole or rice cooker for added convenience.
3.Seasoning Tips: Less salt is healthier, can be combined with white pepper and chopped green onion for flavor. People with sensitive stomachs should avoid spicy seasonings.
4.Ingredient combination: According to hot online discussions, the following combinations are the most popular:
| crowd | Recommended combination | Efficacy |
|---|---|---|
| Weight loss people | Broccoli + Quinoa | Low calories and high protein |
| children | Carrot + Pumpkin | Vitamin A supplement |
| Postoperative recovery | Spinach + minced chicken | Iron supplement is easy to digest |
5. Preservation and reheating of vegetable porridge
1. Refrigerate for no more than 2 days, freeze for 1 week. It is recommended to serve in small portions.
2. Add a small amount of water and stir when reheating to avoid over-thickness. Stir halfway when heating in the microwave.
3. It is not recommended to keep green leafy vegetable porridge overnight. It is best to cook it and eat it now.
Through the above methods and data reference, you can make delicious and nutritious vegetable porridge according to your personal needs. This simple delicacy not only satisfies the taste buds but also provides the body with a variety of nutrients, making it a healthy addition to your daily diet.
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