Andhra · Tiffin
Quinoa upma with peas & beans
Quinoa upma with peas & beans
- Energy
- 303 kcal
- Protein
- 12 g
- Fibre
- 9 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 48%of the day’s folate
- 18%of the day’s zinc
- 13%of the day’s iron
- 39%of the day’s magnesium
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy303 kcal17%
Carbohydrates
- Carbohydrate42 g15%
- Fibre9 g36%
- Soluble fibre1.87 g
Fats
- Fat9.35 g19%
- Saturated fat limit1.45 g7% of limit
- Monounsaturated fat3.9 g
- Polyunsaturated fat3.36 g
- Omega-63.13 g40%
- Omega-30.21 g21%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12 g24%
- Histidine319 mg53%
- Isoleucine423 mg35%
- Leucine769 mg33%
- Lysine646 mg60%
- Methionine + cystine333 mg56%
- Phenylalanine + tyrosine872 mg104%
- Threonine397 mg95%
- Tryptophan131 mg62%
- Valine512 mg66%
Vitamins
- Vitamin A22.2 µg3%
- Vitamin B10.27 mg19%
- Vitamin B20.19 mg10%
- Vitamin B31.68 mg15%
- Vitamin B50.89 mg18%
- Vitamin B60.45 mg24%
- BiotinNot in the source data
- Folate106 µg48%
- Vitamin B120 µg0%
- Vitamin C19.6 mg30%
- Vitamin D0 µg0%
- Vitamin E2.25 mg30%
- Vitamin K26.9 µg49%
Minerals
- Calcium74 mg7%
- ChromiumNot in the source data
- Copper0.47 mg27%
- IodineNot in the source data
- Iron3.81 mg13%
- Magnesium145 mg39%
- Manganese1.59 mg40%
- MolybdenumNot in the source data
- Phosphorus289 mg29%
- Potassium583 mg17%
- Selenium7.25 µg18%
- Sodium limit281 mg14% of limit
- Zinc2.37 mg18%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Quinoa, raw50 g
- Peas, fresh pachi batani32.5 g
- French beans, country32.5 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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