Pan-Indian · Tiffin
Kangni upma
Foxtail-millet upma with vegetables
- Energy
- 258 kcal
- Protein
- 8.23 g
- Fibre
- 7.03 g
- Time
- 30 min
Per serving, 152 g.1 Good for breakfast or dinner.
One serving gives you
- 20%of the day’s folate
- 11%of the day’s zinc
- 38%of the day’s vitamin C
- 28%of the day’s fibre
Nutrition facts
One serving, 152 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy258 kcal15%
Carbohydrates
- Carbohydrate41.5 g15%
- Fibre7.03 g28%
- Soluble fibre1.9 g
Fats
- Fat5.83 g12%
- Saturated fat limit0.92 g5% of limit
- Monounsaturated fat2.36 g
- Polyunsaturated fat1.54 g
- Omega-61.48 g19%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.23 g16%
- Histidine176 mg29%
- Isoleucine326 mg27%
- Leucine796 mg34%
- Lysine260 mg24%
- Methionine + cystine263 mg44%
- Phenylalanine + tyrosine745 mg89%
- Threonine308 mg73%
- Tryptophan93.5 mg45%
- Valine399 mg51%
Vitamins
- Vitamin A38.4 µg5%
- Vitamin B10.22 mg16%
- Vitamin B20.12 mg6%
- Vitamin B31.47 mg13%
- Vitamin B50.76 mg15%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate42.9 µg20%
- Vitamin B120 µg0%
- Vitamin C24.5 mg38%
- Vitamin D0 µg0%
- Vitamin E0.88 mg12%
- Vitamin K26.6 µg48%
Minerals
- Calcium35.2 mg4%
- ChromiumNot in the source data
- Copper0.26 mg15%
- IodineNot in the source data
- Iron2.11 mg7%
- Magnesium90.5 mg24%
- Manganese0.47 mg12%
- MolybdenumNot in the source data
- Phosphorus95.4 mg10%
- Potassium283 mg8%
- Selenium8.87 µg22%
- Sodium limit280 mg14% of limit
- Zinc1.39 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Varagu korra biyyam50 g
- Peas, fresh pachi batani30 g
- Tomato, ripe, local40 g
- Groundnut oil palli nune4 g
- Mustard seeds aavalu0.5 g
- Black gram, dal minapa pappu3 g
- Curry leaves karivepaku1 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Onion, big ullipaya20 g
- Iodized salt (table salt) uppu0.7 g
Method
About 30 minutes.
- 1
Rinse and soak 50 g foxtail millet for 20 minutes.
- 2
Heat 4 g groundnut oil; add mustard seeds, urad dal, curry leaves, chilli, onion, peas and tomato.
- 3
Add the millet, salt and 2.5 parts water; cook covered 15 minutes.