Andhra · Tiffin
Sama upma with peas & beans
Little-millet upma with peas & beans
- Energy
- 336 kcal
- Protein
- 12 g
- Fibre
- 10.2 g
- Time
- 25 min
Per serving, 167 g.1 Good for breakfast or dinner.
One serving gives you
- 28%of the day’s folate
- 15%of the day’s zinc
- 41%of the day’s fibre
- 30%of the day’s vitamin C
Nutrition facts
One serving, 167 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy336 kcal19%
Carbohydrates
- Carbohydrate44.2 g16%
- Fibre10.2 g41%
- Soluble fibre2.31 g
Fats
- Fat11.6 g24%
- Saturated fat limit2.08 g11% of limit
- Monounsaturated fat5.09 g
- Polyunsaturated fat3.34 g
- Omega-63.24 g41%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12 g24%
- Histidine279 mg47%
- Isoleucine475 mg40%
- Leucine887 mg38%
- Lysine453 mg42%
- Methionine + cystine334 mg56%
- Phenylalanine + tyrosine1,052 mg125%
- Threonine453 mg108%
- Tryptophan134 mg64%
- Valine563 mg72%
Vitamins
- Vitamin A22.4 µg3%
- Vitamin B10.27 mg19%
- Vitamin B20.08 mg4%
- Vitamin B32.48 mg23%
- Vitamin B50.89 mg18%
- Vitamin B60.26 mg14%
- BiotinNot in the source data
- Folate60.9 µg28%
- Vitamin B120 µg0%
- Vitamin C19.6 mg30%
- Vitamin D0 µg0%
- Vitamin E1.67 mg22%
- Vitamin K29.4 µg53%
Minerals
- Calcium63.1 mg6%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron2.53 mg9%
- Magnesium108 mg29%
- Manganese0.83 mg21%
- MolybdenumNot in the source data
- Phosphorus167 mg17%
- Potassium423 mg12%
- Selenium23.5 µg59%
- Sodium limit282 mg14% of limit
- Zinc2 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
16 ingredients
- Samai sama biyyam50 g
- Peas, fresh pachi batani32.5 g
- French beans, country32.5 g
- Ground nut palli8.5 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 little millet and soak for 15 minutes; 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 8.5 g peanuts and fry until crunchy, then the onion, ginger, green chilli and the vegetables; cover and cook until tender.
- 3
Add about 2.5 parts hot water and salt, bring to a boil and stir in the little millet slowly. Cover and cook on low until soft and fluffy.
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