So, what is the calorie content of millet and mung bean porridge? How is it prepared? Below is the calorie information for this dish.
Millet contains 358 kcal per 100 grams, while mung bean porridge provides 65 kcal per 100 grams. Mung bean porridge clears heat, detoxifies, relieves summer heat and thirst, reduces swelling, and lowers lipids.It is suitable for heatstroke, summer heat with thirst, boils and abscesses, food poisoning, and can also prevent arteriosclerosis.
Nutritional Value of Millet
Per 100 grams, millet contains 9.7 grams of protein, higher than rice.It contains 1.7g fat and 76.1g carbohydrates, comparable to rice and wheat. Millet provides 0.12mg carotene per 100g—a nutrient absent in most grains—and boasts the highest vitamin B1 content among cereals.
In northern China, many women traditionally consume millet porridge with brown sugar postpartum for recovery. This nutrient-rich porridge is famously called "ginseng substitute soup."Since millet requires no refining, it retains abundant vitamins and minerals. Its vitamin B1 content can be several times that of rice, and its mineral content also exceeds rice.
Beyond its rich iron content, millet provides protein, B-complex vitamins, calcium, potassium, fiber, and more. Due to its alkaline nature, cooking millet requires little or no added salt.
With a high starch content (approximately 70%), millet serves as an energy-rich food. Like other grains, it is low in calcium, vitamins A, D, C, and B12. Protein content varies significantly among millet varieties, typically ranging from 5% to 20%, with an average of 10% to 12%.The quality of millet protein often surpasses that of wheat, rice, and corn, though it is deficient in lysine, an essential amino acid.
Nutritional Value of Mung Beans
1. The protein and phospholipids in mung beans stimulate the nervous system and enhance appetite, providing essential nourishment for vital organs;
2.The polysaccharides in mung beans enhance serum lipoprotein lipase activity, promoting the hydrolysis of triglycerides in lipoproteins to achieve lipid-lowering effects, thereby preventing and treating coronary heart disease and angina pectoris;
3. Mung beans contain globulin and polysaccharides that promote the breakdown of cholesterol into bile acids in the liver, accelerate bile salt secretion, and reduce cholesterol absorption in the small intestine;
4. Clinical studies indicate that active components in mung beans exhibit anti-allergic effects, treating conditions like urticaria;
5.Mung beans inhibit staphylococcus and certain viruses, clearing heat and detoxifying the body;
6. Rich in trypsin inhibitors, mung beans protect the liver by reducing protein breakdown, thereby safeguarding kidney function.
Millet and Mung Bean Porridge Recipe
Ingredients: Millet, rice, mung beans
Method:
1. Place millet and rice in a clean bowl.
Pour cold water into the bowl until it covers the millet. Stir vigorously in one direction with a chopstick several times. You will see the grains sink to the bottom while impurities float to the surface. Drain off the water along with the floating impurities. The millet is now washed.Fill a pot with ample cold water. Bring to a vigorous boil over high heat until the water begins to bubble but hasn't fully reached a rolling boil. Add the washed millet to the pot. Stir the millet in one direction several times with a spoon, cover the pot, and boil over high heat. Place the mung beans in a clean small bowl. Stir them in one direction several times with a chopstick, then drain off the water.
2: Once the water in the pot comes to a boil, add the washed mung beans. Stir a few times in one direction with a spoon. Cover the pot, bring to a boil over high heat, then reduce to low heat and simmer slowly. During cooking, you'll see the resulting rice water splatter against the lid, potentially causing overflow. This is normal—let the millet continue simmering in the pot.Since we now use gas stoves or induction cooktops, to prevent potential hazards from prolonged overflow, prop a chopstick along the pot's edge to create a gap between the lid and pot. Continue simmering over low heat.
3: Simmer for about 40 minutes until the grains are fully absorbed into the liquid. The broth will turn a pale yellow-green, with a glossy, translucent film forming on the surface—known as "rice oil." This indicates the porridge is ready. Scoop some grains and mung beans; they should appear plump and fully expanded.