In this light dessert, rice has been replaced by quinoa, making it healthier and more nutritionally rich, without compromising the texture and flavor of traditional rice pudding. You won't even notice.
We asked nutritionist Patrícia Trindade to come up with a special rice pudding recipe. Indispensable conditions: it had to be easy to make, delicious, of course, but not fattening. Reduce the calories you eat and the time you spend in the kitchen with this easy-to-make recipe.
Ingredients
- 260 g of quinoa;
- 500 ml of natural vegetable drink (unsweetened);
- Peel of 1 lemon;
- 2 cinnamon sticks + cinnamon powder, to taste;
- 1 yolk;
- 2 tablespoons of honey;
- Salt to taste;
- Water to taste
How to prepare: step by step
- To prepare this special rice pudding, start by washing the quinoa in plenty of water. Cook it in boiling water (twice the amount of quinoa) for about 10 minutes.
- Put the vegetable drink, lemon zest, cinnamon sticks and honey in a saucepan, mix and bring to the boil. Add the previously cooked quinoa and simmer for about 30 minutes, until the quinoa has absorbed the liquid and has a creamy consistency.
- Separately, beat the egg yolk in a bowl, add a little of the quinoa mixture and stir intensely. Add to the rest of the mixture and mix all the ingredients together (keep on the heat just long enough to cook the yolk).
- Remove from the heat and distribute the mixture into individual bowls. Leave the rice pudding to cool and sprinkle with cinnamon, to taste.
Our rice pudding has...
Compared to the original recipe, a bowl of our light "rice pudding" has...
- 41.2 kcal
- 0.5 g protein
+ 0.7 g fat
- 11.9 g of carbohydrates
If you want to find out more about the composition of foods, check out the Food Composition Table on the Portuguese Food Information Platform(PortFIR) of the Instituto Nacional de Saúde Doutor Ricardo Jorge (INSA).
Our rice pudding is healthy because...
"Quinoa - rich in nutrients such as vitamins E and folic acid, and minerals such as iron, magnesium and phosphorus - is a superfood that stands out for its superior content of high-quality proteins and dietary fiber," Patrícia Trindade, from TO BE. Clínica by Teresa Branco, told Prevenir magazine.
