Recipe: Rice and red bean porridge (patjuk)
We asked Seongsuk Cho – Manager Sports Nutrition – National Training Center of Korea Olympic Committee for a traditional Korean Recipe.
Introduction
Patjuk is a porridge cooked with short-grain rice and sweet red beans. We eat it mostly in winter tim, when daylight is short. According to Korean traditional folk beliefs, the color “red” is a symbolic color of positive energy which can defeat negative energy.
Patjuk tastes sweet. It is great carbohydrate and protein source. It is soft , easy to drink and to digest, for example when training in high altitude or on cold days. So, I would like to recommend it as a good snack for the athletes participating in the 2018 Pyeong Chang Winter Olympic Games or on their pre Olympic training camps.
Ingredients – 4 servings – 350g per serving
- 90 g (½ cups) short-grain rice
- 220 g (1⅓ cups) sweet red bean (dry weight)
- Rice Ball Ingredients:
- 100 g (1 cup) glutinous rice powder
- 23 g (1½ tablespoons) hot water
- 4 g (1 teaspoon) salt
Step I – Red bean preparation:
Wash the rice and soak in cold water for 2 hours. Drain.
Place the red beans into a pot of boiling water and cook for 7 minutes. Drain the beans and return them back to the pot. Add new boiling water into the pot and cook for 10 minutes on high heat. Lower the heat to medium, boil for 80 minutes or until red beans are deeply cooked. Drain red beans while they are hot, retaining the bean water as it will be needed. Possibly additional water may be required. Gently mash the beans with a wooden stick.
While the beans are cooking prepare the rice balls:
Step II – Rice ball preparation:
Sprinkle salt on the glutinous rice powder and knead while adding hot water. Shape about 25 rice balls.
Step III – Rice and red bean porridge:
Place the reserved red bean water and soaked rice into a pot and heat on high 4 minutes; bring to a boil; reduce to low heat and simmer for 20 minutes. When rice becomes soft, add the mashed red beans. Boil for another 10 minutes and add rice balls. When the rice balls float to the top, season with additional salt and bring it to a boil. Instead of a small dumpling (Riceball) you can use nuts such as chestnuts, sweet potatoes, and walnut.
Nutrition information – per serving:
- Energy 1565kJ/ 374kcal
- 14g protein
- 77g carbohydrates
- 0.1g fat
Author
Cho Seoungsuk Phd, RD
Manager Sports Nutrition – National Training Center of Korea Olympic Committee
Sports nutrition education & counseling
