Cooking and Meal Prep Recipes Vegan Banana Brown Rice Porridge By Stephanie Lang, MS, RDN, CDN Stephanie Lang, MS, RDN, CDN Facebook Twitter Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Updated on September 20, 2019 Print Stephanie Lang, MS, RDN, CDN (18 ratings) Total Time: 10 min Prep Time: 5 min Cook Time: 5 min Servings: 2 (1 cup each) Nutrition Highlights (per serving) 312 calories 5g fat 62g carbs 8g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 (1 cup each) Amount per serving Calories 312 % Daily Value* Total Fat 5g 6% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 143mg 6% Total Carbohydrate 62g 23% Dietary Fiber 6g 21% Total Sugars 19g Includes 4g Added Sugars 8% Protein 8g Vitamin D 1mcg 5% Calcium 172mg 13% Iron 2mg 11% Potassium 653mg 14% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Add ground flaxseeds to foods like oatmeal and smoothies (and better yet, this brown rice porridge!) to boost your morning nutrition. Flaxseeds are rich source of lignans, phytochemicals with beneficial antioxidant and phytoestrogen properties, which may lower risk of heart disease, osteoporosis, breast cancer, and menopausal symptoms. The flaxseeds need to be ground to maximize their beneficial omega-3 fatty acids and antioxidant properties. Mashed banana adds thickness to the porridge, plus, bananas are a great source of the mineral potassium, which is crucial to heart function and plays a key role in skeletal and smooth muscle contraction. Ingredients 1.25 cups cooked short grain brown rice 1 cup vanilla soy milk 1 tablespoon ground flaxseed 2 medium bananas, 1 mashed and 1 sliced for serving 1/8 teaspoon ground cardamom 1/16 teaspoon salt (about 1 pinch) Preparation Heat the cooked brown rice, soy milk, mashed banana, cardamom, and salt in a pot over medium high heat until starting to bubble. Stir the mixture frequently. Turn the heat down to low and simmer for about 5 minutes, until the rice starts to absorb some of the liquid and the mixture looks like oatmeal. Scoop into bowls and serve each bowl with half of the sliced banana and an extra splash of soy milk. Ingredient Substitutions and Variations During the fall months, swap out the banana for vitamin A-rich pumpkin puree or fiber-ful applesauce. Don't like soy milk? Any kind of milk will work in this recipe. Note that rice, almond, and most types of nut/seed milks are typically low in calories, but they only provide about one gram of protein per serving. Cooking and Serving Tips Ground flaxseeds can go rancid relatively quickly, so purchase a bag and store it in an air-tight zipped bag or container in your freezer to preserve the freshness. Rate this Recipe You've already rated this recipe. Thanks for your rating! By Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.