East AsianPorridge

Sunrise Congee

Brown rice and split yellow dahl congee, topped with pan-fried tofu, shiitake, peas and nori for a savoury, umami-rich breakfast.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on18 minTotal time44 minEnergy667 kcalProtein37g
Recipe details
HeartyKitchen project

Equipment: Hob

Keep chilled after cooking

Sunrise Congee
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

Frying

Stir-ins

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 255g cooked brown rice overnight in the fridge if using frozen
  2. 2
    Defrost 85g cooked split yellow dahl overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

18 min hands-on 44 min altogether
  1. 3
    Cover 5g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 4
    Chop 1 clove garlic, 1 tsp ginger and 1 tbsp spring onion finely
    πŸ– 2 min
  3. 5
    Cut 1 sheet nori into small squares
    πŸ– 2 min
  4. 6
    Cut 100g firm tofu into small cubes
    πŸ– 2 min
  5. 7
    In a saucepan, combine split yellow dahl, Β½ tsp mushroom powder and 250g water. Simmer 8-10 minutes, mashing lightly, until it breaks down further into a porridge-like base
    πŸ– 3 minπŸ’€ 6 min unattended
  6. 8
    Stir in brown rice and simmer a further 5 minutes, breaking it down further, until thick and porridge-like
    πŸ– 1 minπŸ’€ 4 min unattended
  7. 9
    Meanwhile fry the firm tofu, dried shiitake mushrooms and garlic on medium heat for 5-10 minutes, stirring often
    πŸ– 7 min
  8. 10
    Mix everything together including the 60g peas, ginger, nori, 1 tbsp sesame seeds and 2 tbsp soy sauce, add the spring onion and serve immediately
    πŸ– 0 min

Look under the lid

Nutrition details

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

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Nutrition summary

At a glance

Higher inPhosphorusVitamin B3Selenium
Lower inVitamin AVitamin ECholine

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

Calories

667kcal

32%
Top contributors
Brown Rice Β· 44%Firm Tofu Β· 23%Split Yellow Dahl Β· 11%
22% cal

Protein

36.7g

58%
Top contributors
Firm Tofu Β· 35%Split Yellow Dahl Β· 19%Brown Rice Β· 19%
53% cal

Carbs

89.1g

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Brown Rice Β· 60%Split Yellow Dahl Β· 17%Peas Β· 8%
25% cal

Fat

18.2g

26%
Top contributors
Firm Tofu Β· 55%Sesame Seeds Β· 27%Brown Rice Β· 14%

Small numbers, big impact

Everyday essentials

Fibre19.02g
65%
Top contributors
Split Yellow Dahl Β· 37%Brown Rice Β· 21%Peas Β· 18%
Vitamin B120.07ΞΌg
3%
Top contributors
Nori Β· 100%
Vitamin D0.29ΞΌg
2%
Top contributors
Shiitake Β· 68%Nori Β· 32%
Iodine0.00ΞΌg
0%
Iron10.73mg
60%
Top contributors
Firm Tofu Β· 26%Nori Β· 19%Sesame Seeds Β· 14%
Zinc6.48mg
59%
Top contributors
Brown Rice Β· 27%Firm Tofu Β· 26%Split Yellow Dahl Β· 13%
Calcium530.71mg
53%
Top contributors
Firm Tofu Β· 65%Sesame Seeds Β· 18%Water Β· 5%

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) β†’
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