Pan-Indian · Tiffin
Quinoa upma
Quinoa upma with vegetables
- Energy
- 253 kcal
- Protein
- 8.65 g
- Fibre
- 6.95 g
- Time
- 25 min
Per serving, 144 g.1 Good for breakfast.
One serving gives you
- 41%of the day’s folate
- 20%of the day’s vitamin A
- 14%of the day’s zinc
- 10%of the day’s iron
Nutrition facts
One serving, 144 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy253 kcal14%
Carbohydrates
- Carbohydrate37.1 g13%
- Fibre6.95 g28%
- Soluble fibreNot in the source data
Fats
- Fat7.57 g15%
- Saturated fat limit1.16 g6% of limit
- Monounsaturated fat2.99 g
- Polyunsaturated fat2.9 g
- Omega-62.69 g34%
- Omega-30.19 g19%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.65 g17%
- Histidine241 mg40%
- Isoleucine306 mg26%
- Leucine514 mg22%
- Lysine450 mg42%
- Methionine + cystine283 mg47%
- Phenylalanine + tyrosine590 mg70%
- Threonine271 mg65%
- Tryptophan100 mg48%
- Valine370 mg47%
Vitamins
- Vitamin A169 µg20%
- Vitamin B10.18 mg13%
- Vitamin B20.18 mg9%
- Vitamin B31.19 mg11%
- Vitamin B50.64 mg13%
- Vitamin B60.4 mg21%
- BiotinNot in the source data
- Folate90.7 µg41%
- Vitamin B120 µg0%
- Vitamin C11.9 mg18%
- Vitamin D0 µg0%
- Vitamin E1.98 mg26%
- Vitamin K14.4 µg26%
Minerals
- Calcium65.5 mg7%
- ChromiumNot in the source data
- Copper0.37 mg22%
- IodineNot in the source data
- Iron3.01 mg10%
- Magnesium125 mg34%
- Manganese1.31 mg33%
- MolybdenumNot in the source data
- Phosphorus261 mg26%
- Potassium506 mg14%
- Selenium4.92 µg12%
- Sodium limit294 mg15% of limit
- Zinc1.89 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Quinoa, raw50 g
- French beans, country30 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
- Onion, big ullipaya20 g
- Lemon, juice nimmarasam5 g
- Iodized salt (table salt) uppu0.7 g
Method
About 25 minutes.
- 1
Rinse 50 g quinoa well.
- 2
Heat 4 g groundnut oil; add mustard seeds, curry leaves, chilli, onion and the vegetables.
- 3
Add the quinoa, salt and 2 parts water; cook covered 15 minutes. Finish with lemon juice.