Pan-Indian · Tiffin
Oats upma
Rolled oats upma with vegetables
- Energy
- 280 kcal
- Protein
- 11.5 g
- Fibre
- 9.39 g
- Time
- 15 min
Per serving, 140 g.1 Good for breakfast.
One serving gives you
- 22%of the day’s folate
- 19%of the day’s vitamin A
- 19%of the day’s zinc
- 11%of the day’s iron
Nutrition facts
One serving, 140 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy280 kcal16%
Carbohydrates
- Carbohydrate40.7 g14%
- Fibre9.39 g38%
- Soluble fibre1.8 g
Fats
- Fat7.93 g16%
- Saturated fat limit1.4 g7% of limit
- Monounsaturated fat3.28 g
- Polyunsaturated fat2.49 g
- Omega-62.45 g31%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine264 mg44%
- Isoleucine446 mg37%
- Leucine849 mg36%
- Lysine506 mg47%
- Methionine + cystine404 mg67%
- Phenylalanine + tyrosine956 mg114%
- Threonine404 mg96%
- Tryptophan145 mg69%
- Valine594 mg76%
Vitamins
- Vitamin A162 µg19%
- Vitamin B10.4 mg29%
- Vitamin B20.09 mg5%
- Vitamin B30.99 mg9%
- Vitamin B51.04 mg21%
- Vitamin B60.17 mg9%
- BiotinNot in the source data
- Folate47.3 µg22%
- Vitamin B120 µg0%
- Vitamin C15.4 mg24%
- Vitamin D0 µg0%
- Vitamin E1.02 mg14%
- Vitamin K24.1 µg44%
Minerals
- Calcium59.9 mg6%
- ChromiumNot in the source data
- Copper0.42 mg25%
- IodineNot in the source data
- Iron3.31 mg11%
- Magnesium114 mg31%
- Manganese2.68 mg67%
- MolybdenumNot in the source data
- Phosphorus291 mg29%
- Potassium421 mg12%
- Selenium15.6 µg39%
- Sodium limit291 mg15% of limit
- Zinc2.51 mg19%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Oats50 g
- Peas, fresh pachi batani30 g
- Carrot, orange30 g
- Groundnut oil palli nune4 g
- Mustard seeds aavalu0.5 g
- Curry leaves karivepaku1 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Turmeric powder pasupu0.3 g
- Onion, big ullipaya20 g
- Iodized salt (table salt) uppu0.7 g
Method
About 15 minutes.
- 1
Dry-roast 50 g rolled oats for 3 minutes.
- 2
Heat 4 g groundnut oil; add mustard seeds, curry leaves, green chilli, onion and the vegetables.
- 3
Add the oats, turmeric, salt and a splash of water; cook 3 minutes until soft.