AI-generated photo.
Colombian · Iconic, Bogota · Colombia
Changua
Changua (changua), a Bogota plate from Colombia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Changua is cooked in Bogota as its own plate, not as a copy of a restaurant menu. Simmer milk with scallion and poach the eggs in it, then serve it with bread. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
68
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 19%
- Carbs 34%
- Fat 47%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 9.6 g, under the 25 g mark.
Watch · Low sodium
About 498 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Whole milk75 kcal
- Country bread54 kcal
- Egg36 kcal
- Olive oil31 kcal
- Scallion2 kcal
Glycemic load
Estimated glycemic load for this count: 10.8. The bands come from the ingredient table.
Portion
One serving is about 199 kcal. Two portions would be about 398 kcal if you want a fuller plate.
Allergens. Egg, Gluten, Milk, Wheat
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 149 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 199 kcal | 10% |
| Protein | 9.6 g | 19% |
| Carbohydrate | 17.1 g | 6% |
| Fiber | 0.7 g | 3% |
| Total sugars | 7.2 g | 14% |
| Fat | 10.4 g | 13% |
| Saturated fat | 3.7 g | 19% |
| Cholesterol | 108 mg | 36% |
| Sodium | 498 mg | 22% |
| Potassium | 277 mg | 6% |
| Calcium | 187 mg | 14% |
| Iron | 1.4 mg | 8% |
| Magnesium | 27 mg | 6% |
| Zinc | 1.1 mg | 10% |
| Vitamin A | 90 mcg | 10% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 1.8 mcg | 9% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 24 mcg | 20% |
| Thiamin (B1) | 0.2 mg | 19% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.2 mg | 9% |
| Folate | 42 mcg | 11% |
| Vitamin B12 | 0.9 mcg | 38% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- A middle path: useful food, with one or two numbers worth watching.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Whole milk2 cups485 ml
Egg2 eggs100 g
Scallion3 stalks30 g
Country bread2 slices80 g
Cilantro2 tbsp8 g
Water0.8 cup200 ml
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Changua. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh whole milk, egg, scallion, country bread, cilantro, water, kosher salt, olive oil. Changua is cooked in Bogota as its own plate, not as a copy of a restaurant menu. Simmer milk with scallion and poach the eggs in it, then serve it with bread. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Changua is cooked in colombia. Skim the foam once, then stop stirring so the broth stays clear.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Changua, until the edges take a little color. Add the herb at the end so it stays green and fragrant.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Changua at a quiet simmer, about 195°F / 90°C. Start checking at 22 minutes. Changua is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 22 min
- 🇨🇴 ColombiaSouth Americaicon-colombia-changua-step-4
Changua, step 5
Step 5 · Changua
5Check the center of Changua, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇨🇴 ColombiaSouth Americaicon-colombia-changua-step-5
Changua, step 6
Step 6 · Rest 5 min
6Rest Changua for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in colombia, with the sauce or garnish that belongs to it. Film Changua in this shot order and no other: hands shaping a loaf or patty; brine covering every vegetable in the jar; the main piece taking a deep browning; herbs cut in at the end. Slate words for the editor: shimmer, kilnfire, cedar, ridge, hearth, blister, tender, mist, ember, thistle.
Rest 5 min
How you know it is done
Changua is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Changua looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Changua turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Changua, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Changua is one of the plates people ask for by name from Bogota.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Simmer milk with scallion and poach the eggs in it, then serve it with bread.
Allergens in the required list: Egg, Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.