Name: Millet Pumpkin Congee
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving(s)
Cuisine: asian
Ingredients: Millet, cooked (120g); Pumpkin, cooked (80g); Soymilk, original and vanilla, unfortified (150g); Silken Tofu (30g); Cinnamon (ground) (1g)

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no-dairy no-egg soft vegan gluten-free breakfast plant-milk

📊 Nutrition Facts (per serving)

284

Calories

11.7g

Protein

7.0g

Fat

44.5g

Carbs

3.5g

Fiber

185mg

Sodium

94mg

Calcium

2.8mg

Iron

564mg

Potassium

10mg

Magnesium

🛒 Ingredients

Millet120g

Pumpkin80g

Soy milk150g

Silken Tofu30g

Cinnamon (ground)1g

👩‍🍳 Cooking Instructions

Rinse millet and add to a pot with 2 cups water. Bring to a boil.

Reduce heat, add diced pumpkin, and simmer 20 minutes until millet is soft.

Stir in soy milk and crumbled silken tofu; cook 3 more minutes until creamy.

Sprinkle with cinnamon if desired and serve warm.

🏥 Health & Wellness Notes (evidence-based)

💡 Traditional Chinese breakfast congee made soft with millet and pumpkin. Plant protein from soy milk and tofu without dairy. Low potassium (564 mg) and low bioavailable phosphorus (94 mg) - CKD friendly.

⚠️ This information is for reference only. Always consult your healthcare provider or registered dietitian before making dietary changes. Not medical advice.

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NutriHearth Family Nutrition Assistant · Evidence-based recipe · Generated for demo purposes · Not medical advice