Vegan 3-Seed Morning Porridge

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Adjust Servings:
2 tbsp. Chia seeds
2 tbsp. Pumpkin seeds
2 tbsp. Hemp seeds
200 ml. Almond milk
1 Banana

Nutritional information

20,5 g.
20,6 g.
6 965 mg
Total Omega-3 fatty acids
12 470 mg
Total Omega-6 fatty acids

Vegan 3-Seed Morning Porridge





    During the colder time of the year, I always crave something warm in the morning. And I am a total oat person. I love my oats, but this porridge is something to have instead of oats, which is going to be as healthy if not even healthier and delicious as well! This vegan 3-seed morning porridge very easy to make, no cooking required. You basically blend all the ingredients in a blender like a smoothie and then heat them! How easy is that? A definite competitor to oats. This 3-seed porridge also would come in handy for people, who prefer to start your day with healthy fats rather than carbohydrates.

    I borrowed this recipe from my vacation in Spain. We have stayed at an apartment, which belongs to a wonderful vegan lady – Tanya, and she includes breakfasts into the stay price. Additionally, she also offers dinners, which are very delicious too by the way. but that is a whole other story. If you’d love to spend your vacation in Spain right by the see in a vegan environment and easy vegan food, go to Vegan Life Energy to read more and book your spot! Moreover, Tanya has also got some great recipes on her website!

    Now let’s have a quick look at the main 3 seeds we use here: Chia, Pumpkin, and Hemp and see how much nutrition we are getting out of this porridge! My favorite part!

    Chia Seeds

    28 ounces of dried chia seeds (which is approximately 1,5-2 tbsp as we use for 1 portion) contain the following minerals:

    • Phosphorus  265 mg (27 % of our Daily Value)
    • Calcium 177 mg (18% DV)
    •  Zinc 1,0 mg. (7% DV)
    • Copper 0,1 mg (35% DV)
    • Manganese 0,6 mg. (30% DV) 

    Read the full nutrition label here.

    Pumpkin Seeds (Pepitas)

    28 ounces (2 tbsp) of dried pumpkin seeds contain the following vitamins and minerals:

    • Vitamin K 14.4 mc (18% DV)
    • Riboflavin 0.1 mg (5% DV)
    • Calcium 12.0 mg (1% DV)
    • Iron 4.2 mg (23% DV)
    • Magnesium 150 mg (37% DV)
    • Phosphorus 329 mg (33% DV)
    • Potassium 226 mg (6% DV)
    • Zinc 2.1 mg (14% DV)
    • Copper 0.4 mg (19% DV)
    • Manganese 0.8 mg (42% DV)
    Read More here.

    Hemp Seeds

    28 ounces (2 tbsp) of dried hemp seeds contain the following vitamins and minerals:
    • Vitamin E (Alpha Tocopherol) 15.4 mg  (77% DV)
    • Calcium 20.0 mg (2% DV)
    • Iron 3.9 mg (22% DV)
    • Magnesium 300 mg (75% DV)
    • Phosphorus 405 mg (41% DV)
    • Zinc 5.0 mg (34% DV)
    • Copper 0.1 mg (7% DV)
    • Manganese 2.8 mg (140% DV)
    Read More here
    Now, I intentionally placed the nutrition values here, so that we can see how healthy this morning porridge is, and how much exactly of the daily value of the essential minerals, especially Zinc is covered by it. We can see that just from 1 serving of this porridge we will get :
    22% of Calcium that we need daily;
    55% of Zinc;
    112! % of Magnesium;
    45% Iron etc.
    Apart from the minerals, this porridge is really high in protein and relatively low on carbs. See the nutrition label.

    Taste and Toppings

    I have summed up only the most popular and asked minerals here to see what we are getting, but you can do further maths as I provided a good overview of how nutritious and healthy these seeds are!
    Not to mention that the texture of our vegan 3-seed morning porridge is creamy, porridge-like, not too runny and not too hard.  A banana gives it the sweetness and because we are warming the porridge up, it doesn’t remind of a smoothie at all, even though we use the same method. This particular time I topped my porridge with some fresh blueberries, coconut flakes, and a peach. You can tope it with another great fall/ winter combinations such as :
    • apples and cinnamon;
    • kiwi and strawberries;
    • banana and chocolate flakes /chips/peaces;
    • jam or apple mousse.

    Please Share this post and write in the comments which are your favorite toppings!

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    Blend all the ingredients in a blender until the porridge consistency.


    Heat it up!

    Heat your seed-blend in a small pot on the stove or in Thermomix until warm, top with your favorite toppings and serve immediately.


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