AfricanPorridge

Sunrise Spice Porridge

Red lentils cooked into oats with berbere and ginger, finished with fresh orange segments for iron absorption rather than the usual pomegranate.

Eat nowLightContains gluten, soy
Hands-on10 minTotal time19 minEnergy669 kcalProtein38g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

Sunrise Spice Porridge
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

Cooking

Stir-ins

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Now we make

Method

10 min hands-on 19 min altogether
  1. 1
    Toast 15g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 2
    Rinse 40g dry red lentils under cold water, then drain. Combine red lentils with 50g oats, 130ml soy milk and 175ml water in a saucepan, bring to a gentle simmer and cook 12-15 minutes, stirring and mashing occasionally, until the lentils have softened into the tender oats and the porridge has thickened
    πŸ– 3 minπŸ’€ 10 min unattended
  3. 3
    Peel and segment Β½ orange
    πŸ– 1 min
  4. 4
    Remove from heat, stir in 12g wheat germ, 9g ground flaxseed, Β½ tsp House Berbere Blend, ΒΌ tsp ground ginger, 1Β½ tsp maple syrup and salt
    πŸ– 2 min
  5. 5
    Top with orange, 30g fresh or frozen raspberries, 15g soy yogurt, 20g roasted soy beans and pumpkin seeds - orange isn't optional garnish, the vitamin C is what makes red lentils iron actually absorb
    πŸ– 1 min

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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 inPhosphorusMagnesiumVitamin B2
Lower inVitamin AVitamin EVitamin K

Calories

669kcal

32%
Top contributors
Oats Β· 26%Red Lentils Β· 19%Pumpkin Seeds Β· 13%
23% cal

Protein

38.0g

60%
Top contributors
Red Lentils Β· 25%Soy Beans Β· 19%Oats Β· 18%
46% cal

Carbs

76.4g

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Oats Β· 35%Red Lentils Β· 26%Orange Β· 8%
32% cal

Fat

23.5g

34%
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Pumpkin Seeds Β· 31%Soy Beans Β· 17%Flaxseed Β· 16%

Small numbers, big impact

Everyday essentials

Fibre20.45g
70%
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Oats Β· 23%Red Lentils Β· 21%Flaxseed Β· 12%
Vitamin B121.60ΞΌg
67%
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Soy Milk Β· 100%
Vitamin D1.76ΞΌg
12%
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Soy Milk Β· 89%Soy Yogurt Β· 11%
Iodine0.00ΞΌg
0%
Iron12.18mg
68%
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Soy Beans Β· 26%Red Lentils Β· 24%Oats Β· 19%
Zinc7.73mg
70%
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Oats Β· 21%Wheat Germ Β· 19%Red Lentils Β· 19%
Calcium377.27mg
38%
Top contributors
Soy Milk Β· 42%Soy Beans Β· 15%Orange Β· 7%

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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