Tahini and Banana Porridge with Maple and Sesame
By Joe
Source: Serious Eats — Laila Ibrahim, Creamy Tahini-Banana Oatmeal With Maple Syrup and Sesame Seeds.
A creamy tahini-banana oatmeal with maple syrup and sesame seeds recipe for 2 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Mix. Mix almond milk, oats, mashed banana, salt, cinnamon, plus cardamom, if using in a little saucepan. Bring to a gentle simmer over a mid-sized flame. Reduce heat to medium-low and cook, mixing often, till oats are tender but retain a slight chew plus mixture is thickened but still loose plus silky, 5 to 7 minutes. Off heat, mix in 2 tablespoons tahini and maple syrup till everything is uniformly mixed. Add more almond milk, 1 tablespoon after another if oatmeal becomes too thick. Share oatmeal between two bowls. Set out sliced banana on top, drizzle with extra maple syrup, and scatter with sesame seeds. Eat while warm.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low salt: 0.21 g salt per 100 g (limit ≤ 0.3 g)
- Source of fibre: 1.6 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 310 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
4.5 g per serving
9 % of the 50 g daily maximum · 18 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 530 kcal |
| Protein | 17.3 g |
| Carbohydrate | 76 g |
| of which sugars | 31.5 g |
| of which free sugars | 4.5 g |
| Fat | 19.7 g |
| of which saturates | 6.3 g |
| Fibre | 8.3 g |
| Salt | 0.65 g |
Protein per 100 kcal
3.3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
