Andhra · Tiffin
Quinoa upma with beans & carrot
Quinoa upma with beans & carrot
- Energy
- 288 kcal
- Protein
- 9.94 g
- Fibre
- 8.31 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 44%of the day’s folate
- 22%of the day’s vitamin A
- 16%of the day’s zinc
- 12%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
- Energy288 kcal16%
Carbohydrates
- Carbohydrate40 g14%
- Fibre8.31 g33%
- Soluble fibre1.9 g
Fats
- Fat9.47 g19%
- Saturated fat limit1.47 g7% of limit
- Monounsaturated fat3.9 g
- Polyunsaturated fat3.43 g
- Omega-63.19 g40%
- Omega-30.21 g21%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.94 g20%
- Histidine272 mg45%
- Isoleucine356 mg30%
- Leucine604 mg26%
- Lysine521 mg48%
- Methionine + cystine309 mg52%
- Phenylalanine + tyrosine696 mg83%
- Threonine314 mg75%
- Tryptophan114 mg54%
- Valine427 mg55%
Vitamins
- Vitamin A184 µg22%
- Vitamin B10.2 mg14%
- Vitamin B20.19 mg10%
- Vitamin B31.35 mg12%
- Vitamin B50.77 mg15%
- Vitamin B60.43 mg23%
- BiotinNot in the source data
- Folate97.6 µg44%
- Vitamin B120 µg0%
- Vitamin C10.5 mg16%
- Vitamin D0 µg0%
- Vitamin E2.25 mg30%
- Vitamin K18.5 µg34%
Minerals
- Calcium76.2 mg8%
- ChromiumNot in the source data
- Copper0.42 mg25%
- IodineNot in the source data
- Iron3.49 mg12%
- Magnesium137 mg37%
- Manganese1.52 mg38%
- MolybdenumNot in the source data
- Phosphorus285 mg28%
- Potassium591 mg17%
- Selenium6.79 µg17%
- Sodium limit297 mg15% of limit
- Zinc2.09 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Quinoa, raw50 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
Rinse 50 g quinoa thoroughly to remove bitterness; drain.
- 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 2 parts hot water and salt, bring to a boil and stir in the quinoa slowly. Cover and cook on low until soft and fluffy.
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