South AsianPorridge

Golden Mung Kheer

A saffron-cardamom mung and millet kheer with cool soy yogurt, vivid mango-lime purée and toasted almond-hemp-goji crunch.

Eat nowMake-aheadContains soy, tree nuts
Hands-on18 minTotal time31 minEnergy754 kcalProtein35g
Recipe details
PortableHeartyKitchen project

Equipment: Pressure cooker, Blender, Hob

Keep chilled after cooking

Golden Mung Kheer
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Pressure cooking

Finish

Mango

Yogurt

Crunch

Now we make

Method

Do the night before

  1. 1
    Defrost 100g cooked mung beans and 170g chopped mango overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

18 min hands-on 31 min altogether
  1. 2
    Steep 1 pinch saffron in 1 tbsp hot water for 5 minutes, then use the fragrant liquid and threads together
    🖐 1 min💤 5 min unattended
  2. 3
    Toast 60g dry millet in the pressure cooker over medium heat for 3-4 minutes, stirring frequently, until fragrant and lightly golden
    🖐 4 min
  3. 4
    Add mung beans to millet with 400ml water, ¼ tsp ground cardamom, 5g ginger and 1 pinch salt. Bring to full pressure, reduce the heat and cook for 8-10 minutes until millet is tender - mung beans are already cooked, so this just needs to soften millet. Allow the pressure to release naturally for 5 minutes
    🖐 1 min💤 14 min unattended
  4. 5
    While the porridge cooks, blend or mash half of mango with ¾ lime zest and enough lime juice to make a bright, spoonable purée
    🖐 5 min
  5. 6
    Warm the pre-toasted 13g almonds in a dry pan with 13g hemp seed, 1 pinch ground cardamom and a tiny pinch of salt for 30-45 seconds until fragrant
    🖐 1 min
  6. 7
    Open the pressure cooker and stir the porridge vigorously to break down some of mung beans. Add 270ml soy milk and saffron, then simmer uncovered for 3-5 minutes until creamy and softly spoonable. Add a splash of water if it becomes too thick
    🖐 5 min
  7. 8
    Spoon the warm porridge into a shallow bowl. Swirl 100g soy yogurt through the surface without mixing it in completely, then the same for the mango-lime purée, add mango on top and finish with the toasted almond-hemp crunch and 13g goji berries
    🖐 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin CVitamin B2Phosphorus
Lower inVitamin KSeleniumVitamin A

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

754kcal

36%
Top contributors
Millet · 29%Mango · 14%Soy Milk · 11%
18% cal

Protein

34.6g

55%
Top contributors
Soy Milk · 22%Mung Beans · 20%Millet · 19%
55% cal

Carbs

104.0g

Top contributors
Millet · 37%Mango · 21%Mung Beans · 16%
27% cal

Fat

22.2g

32%
Top contributors
Almonds · 29%Hemp Seed · 29%Soy Milk · 20%

Small numbers, big impact

Everyday essentials

Fibre18.63g
63%
Top contributors
Mung Beans · 41%Mango · 15%Millet · 13%
Vitamin B123.32μg
138%
Top contributors
Soy Milk · 100%
Vitamin D4.54μg
30%
Top contributors
Soy Milk · 71%Soy Yogurt · 29%
Iodine0.00μg
0%
Iron6.69mg
37%
Top contributors
Mung Beans · 21%Millet · 18%Soy Milk · 18%
Zinc5.22mg
47%
Top contributors
Millet · 33%Hemp Seed · 25%Mung Beans · 16%
Calcium633.63mg
63%
Top contributors
Soy Milk · 52%Soy Yogurt · 21%Water · 6%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →
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