Your Recipe

Savory Pizza Porridge

Zutat  Menge  Kalorien 
Hafer 45.5g 177kcal
Leitungswasser 240g 0kcal
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 76.2g 39kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 cup milk of choice, or water
1/2 cup rolled oats (I use Country Choice Organic)
1/3 cup pizza/marinara sauce
your favorite pizza toppings!
pinch of salt
Instructions
Bring milk (I use 1/2 c soy milk and 1/2 c water) to a boil, add oats, and reduce heat to medium. (If you'd like to add flax or chia seeds, do so now.)
Once more of the liquid has absorbed, add pizza sauce and salt.
Stir in your preferred pizza toppings. For the porridge in the photos above, I used sauteed kale, red bell pepper, portabella mushroom, black olives, and pineapple!
When you're pleased with the consistency of the oatmeal, transfer to a bowl. Top with mozzarella (dairy or not), Parmesan, or nutritional yeast (like I did); you could also top with additional pizza toppings, more sauce, or fresh basil.

Nährwertangaben 
Portionsgröße  362 g | ml
Menge pro Portion  216
903
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.3g 5%
Gesättigte Fettsäuren  0.7g 3%
Natrium 33mg 1%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  6.2g 22%
Zucker  4.2g
Protein  8.8g 18%
Vitamin D 0mcg 0%
Kalzium 52mg 4%
Eisen  2.7mg 15%
Kalium 438mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 25.146 mcg 3%
Thiamin [B1] 0.365 mg 30%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 3.422 mg 21%
Pantothensäure [B5] 0.614 mg 12%
Vitamin B6 0.186 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 35.386 mcg 0%
Vitamin C 1.524 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 1.829 mg 12%
Vitamin K 10.592 mcg 9%
Betain 0 mg 0%
Cholin 10.439 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  36.3 g 13%
Sugars 4.2 g 8%
Ballaststoffe  6.2 g 22%
Carbohydrate 30.2 g 0%
Netto-Kohlenhydrate 32.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.401 g 0%
Arginin 0.542 g 0%
Asparaginsäure 0.659 g 0%
Cystein 0.186 g 0%
Glutaminsäure 1.689 g 0%
Glycin 0.383 g 0%
Histidin 0.184 g 0%
Isoleucin 0.316 g 0%
Leucin 0.584 g 0%
Lysin 0.319 g 0%
Methionin 0.142 g 0%
Phenylalanin 0.407 g 0%
Prolin 0.425 g 0%
Serin 0.341 g 0%
Threonin 0.262 g 0%
Tryptophan 0.106 g 0%
Tyrosin 0.261 g 0%
Valin 0.426 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 52.34 mg 4%
Kupfer 0.37 mg 41%
Fluorid 170.88 mcg 0%
Eisen  2.74 mg 15%
Magnesium 96.65 mg 23%
Mangan 2.34 mg 102%
Phosphor 263.87 mg 21%
Kalium 438.27 mg 9%
Selen 0.84 mcg 2%
Natrium 33.37 mg 1%
Zink 1.98 mg 18%
andere
Nährstoff Menge  DV
Wasser 310.099 g 0%
Asche 2.288 g 0%