Andhra · Tiffin
Godhuma rava upma with beans & carrot
Broken-wheat upma with beans & carrot
- Energy
- 274 kcal
- Protein
- 8.3 g
- Fibre
- 9.21 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 22%of the day’s vitamin A
- 19%of the day’s folate
- 12%of the day’s zinc
- 11%of the day’s iron
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy274 kcal15%
Carbohydrates
- Carbohydrate42.4 g15%
- Fibre9.21 g37%
- Soluble fibre2.18 g
Fats
- Fat7.16 g15%
- Saturated fat limit1.21 g6% of limit
- Monounsaturated fat3.17 g
- Polyunsaturated fat2.14 g
- Omega-62.03 g26%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.3 g17%
- Histidine190 mg32%
- Isoleucine292 mg24%
- Leucine542 mg23%
- Lysine269 mg25%
- Methionine + cystine247 mg41%
- Phenylalanine + tyrosine580 mg69%
- Threonine236 mg56%
- Tryptophan90.8 mg43%
- Valine362 mg46%
Vitamins
- Vitamin A184 µg22%
- Vitamin B10.15 mg11%
- Vitamin B20.1 mg5%
- Vitamin B31.51 mg14%
- Vitamin B50.8 mg16%
- Vitamin B60.31 mg16%
- BiotinNot in the source data
- Folate42.4 µg19%
- Vitamin B120 µg0%
- Vitamin C10.5 mg16%
- Vitamin D0 µg0%
- Vitamin E1.14 mg15%
- Vitamin K19.3 µg35%
Minerals
- Calcium66.3 mg7%
- ChromiumNot in the source data
- Copper0.34 mg20%
- IodineNot in the source data
- Iron3.25 mg11%
- Magnesium96.4 mg26%
- Manganese1.48 mg37%
- MolybdenumNot in the source data
- Phosphorus190 mg19%
- Potassium488 mg14%
- Selenium7.81 µg20%
- Sodium limit296 mg15% of limit
- Zinc1.53 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, bulgur godhuma rava50 g
- French beans, country32.5 g
- Carrot, orange32.5 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya25 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Ginger, fresh allam2 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Iodized salt (table salt) uppu0.7 g
Method
About 25 minutes.
- 1
Dry-roast 50 g broken wheat (bulgur) for 3 minutes; set aside.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; add the onion, ginger, green chilli and the vegetables; cover and cook until tender.
- 3
Add about 3 parts hot water and salt, bring to a boil and stir in the broken wheat (bulgur) slowly. Cover and cook on low until soft and fluffy.
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