Breakfast
Korean vegetable rice porridge (yachaejuk)
This home-style recipe makes Korean rice porridge with vegetables. Adjust the seasoning and toppings to taste.
Servings in this printout: 2
Ingredients
- 100 g dry long-grain white rice
- 1 carrot
- 1 courgette
- 1 tbsp sesame oil
- 700 ml water
- salt to taste
Method
- Measure the rice into a saucepan and add the water. Bring to a boil while stirring along the bottom of the pan.
- Simmer over low heat, stirring occasionally, to make a soft, thick porridge. Add liquid a little at a time if it gets too thick.
- When the rice is nearly soft, add the finely chopped carrot and courgette. Simmer until the vegetables and rice are cooked through.
- Stir in the sesame oil and season with salt.
Nutrition per serving
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 45.54 g
- Total carbohydrates (incl. fibre and polyols)
- 50.26 g
- Protein
- 5.39 g
- Fat
- 8.03 g
- GL estimate
- about 30 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The calculation also uses comparison values from similar foods or food groups.
Estimate details and sources ↗
How was the estimate calculated?
The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.
- dry long-grain white rice · Food group average
- carrot · Food group average
- courgette · Food group average
Calculated ingredient-based estimate per serving, not a measurement of the prepared meal. All supported positive carbohydrate amounts are included. An unmatched individual portion under 1 g available carbohydrate per serving may be omitted only while all such portions total less than 2 g per serving; the omitted amount is disclosed. This is an editorial tolerance, not a clinical precision limit.
Research sources and technical details
Source names and technical notes appear in their original form.
- dry long-grain white rice ·
rice-category-mean-gi-67 · fineli-11521-release-20 - carrot ·
vegetables-category-mean-gi-66 · fineli-300-release-20 - courgette ·
vegetables-category-mean-gi-66 · fineli-389-release-20
Carbohydrate data sources
- RIISI PITKÄJYVÄINEN, PUUROUTUMATON · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- PORKKANA · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- KESÄKURPITSA, ZUCCHINI · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Oil, sesame · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- VESI, VESIJOHTOVESI · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
GI and calculation sources
- International tables of glycemic index and glycemic load values 2021: a systematic review · rice category mean; rice flour is a broad grain-form analogue (Low)CATEGORY_MEAN
- International tables of glycemic index and glycemic load values 2021: a systematic review · Very broad category proxy. It may poorly represent individual non-starchy vegetables and is shown with low confidence. (Low)CATEGORY_MEAN