Andhra · Tiffin
Quinoa upma with peas & carrot
Quinoa upma with peas & carrot
- Energy
- 309 kcal
- Protein
- 11.7 g
- Fibre
- 9.2 g
- Time
- 25 min
Per serving, 163 g.1 Good for breakfast or dinner.
One serving gives you
- 46%of the day’s folate
- 23%of the day’s vitamin A
- 18%of the day’s zinc
- 13%of the day’s iron
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy309 kcal17%
Carbohydrates
- Carbohydrate43.4 g15%
- Fibre9.2 g37%
- Soluble fibre2.22 g
Fats
- Fat9.44 g19%
- Saturated fat limit1.45 g7% of limit
- Monounsaturated fat3.91 g
- Polyunsaturated fat3.42 g
- Omega-63.19 g40%
- Omega-30.19 g19%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.7 g23%
- Histidine303 mg51%
- Isoleucine410 mg34%
- Leucine740 mg32%
- Lysine629 mg58%
- Methionine + cystine330 mg55%
- Phenylalanine + tyrosine844 mg100%
- Threonine382 mg91%
- Tryptophan128 mg61%
- Valine492 mg63%
Vitamins
- Vitamin A189 µg23%
- Vitamin B10.27 mg20%
- Vitamin B20.18 mg10%
- Vitamin B31.53 mg14%
- Vitamin B50.92 mg18%
- Vitamin B60.38 mg20%
- BiotinNot in the source data
- Folate101 µg46%
- Vitamin B120 µg0%
- Vitamin C17.7 mg27%
- Vitamin D0 µg0%
- Vitamin E2.31 mg31%
- Vitamin K29.6 µg54%
Minerals
- Calcium68.8 mg7%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron3.66 mg13%
- Magnesium137 mg37%
- Manganese1.54 mg39%
- MolybdenumNot in the source data
- Phosphorus286 mg29%
- Potassium580 mg17%
- Selenium7.37 µg18%
- Sodium limit297 mg15% of limit
- Zinc2.32 mg18%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Quinoa, raw50 g
- Peas, fresh pachi batani35 g
- Carrot, orange35 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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