Fennel & Rice Porridge

Name: Fennel & Rice Porridge
Prep time: 20

5 out of 5 stars (based on 9 reviews)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

7 ingredients

Fennel is wonderfully calming to the stomach. Cooked this way with rice into a thick simple porridge, as in this Fennel & Rice Porridge recipe, its anise flavor becomes sweet and delicious. Eggs add...

2 cups Basmati rice
4 cups low-sodium chicken or vegetable stock
6 cups water
1 medium fennel bulb (about 2 cups) chopped
2 cups frozen peas.
4 eggs, hard boiled, peeled and quartered
¼ cup fennel fronds, chopped (optional)

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Nutrition Facts

Calories

552 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g

Carbohydrates

96 g

Sugar

9 g

Fiber

6 g

Protein

22 g

Sodium

521 mg

Directions

In a large pot, combine rice, chicken stock, water, and fennel. Place the pot on the stove, set to medium heat.
Bring the rice to a simmer and cover. Cook stirring occasionally for about 45 minutes or until the rice has absorbed most of the liquid and looks soupy. Stir in the peas, cook the porridge for a minute to thaw them. Remove from the heat and check for salt.
Serve garnished with wedges of egg, and a sprinkle of fennel fronds.

Chef Tips

Never thaw frozen fruits and vegetables before cooking. Their flash frozen nutrients stay intact when cooked right from the freezer. They lose strength as they thaw.

For extra calories, stir in a teaspoon of sweet butter.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society