Name: Silken Tofu Vegetable Congee
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving(s)
Cuisine: asian
Ingredients: Millet, cooked (120g); Silken Tofu (100g); Carrot (fresh) (50g); Soymilk, original and vanilla, unfortified (150g); Black Pepper (ground) (1g)

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📊 Nutrition Facts (per serving)

302

Calories

15.4g

Protein

7.0g

Fat

44.8g

Carbs

4.6g

Fiber

117mg

Sodium

148mg

Calcium

3.0mg

Iron

510mg

Potassium

38mg

Magnesium

🛒 Ingredients

Millet120g

Silken Tofu100g

Carrot (fresh)50g

Soy milk150g

Black Pepper (ground)1g

👩‍🍳 Cooking Instructions

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

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

Gently stir in cubed silken tofu and soy milk; cook 3 more minutes.

Season with black pepper and serve warm.

🏥 Health & Wellness Notes (evidence-based)

💡 Savory vegetable congee with silken tofu for dairy-free protein (15 g per serving). Soft texture ideal for chewing difficulty. Moderate potassium (496 mg) and low bioavailable phosphorus (107 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