Andhra · Tiffin
Semiya upma with beans & carrot
Vermicelli upma with beans & carrot
- Energy
- 257 kcal
- Protein
- 7.55 g
- Fibre
- 9.11 g
- Time
- 25 min
Per serving, 153 g.1 Good for breakfast or dinner.
One serving gives you
- 22%of the day’s vitamin A
- 18%of the day’s folate
- 36%of the day’s fibre
- 16%of the day’s vitamin C
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy257 kcal15%
Carbohydrates
- Carbohydrate40 g14%
- Fibre9.11 g36%
- Soluble fibre1.84 g
Fats
- Fat6.65 g14%
- Saturated fat limit1.14 g6% of limit
- Monounsaturated fat3.11 g
- Polyunsaturated fat1.86 g
- Omega-61.77 g22%
- Omega-30.08 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein7.55 g15%
- Histidine145 mg24%
- Isoleucine172 mg14%
- Leucine447 mg19%
- Lysine210 mg19%
- Methionine + cystine193 mg32%
- Phenylalanine + tyrosine526 mg63%
- Threonine208 mg50%
- Tryptophan76.9 mg37%
- Valine303 mg39%
Vitamins
- Vitamin A184 µg22%
- Vitamin B10.11 mg8%
- Vitamin B20.05 mg3%
- Vitamin B30.89 mg8%
- Vitamin B50.6 mg12%
- Vitamin B60.21 mg11%
- BiotinNot in the source data
- Folate39.1 µg18%
- Vitamin B120 µg0%
- Vitamin C10.5 mg16%
- Vitamin D0 µg0%
- Vitamin E1.04 mg14%
- Vitamin K19 µg35%
Minerals
- Calcium62.9 mg6%
- ChromiumNot in the source data
- Copper0.24 mg14%
- IodineNot in the source data
- Iron2.26 mg8%
- Magnesium56 mg15%
- Manganese0.84 mg21%
- MolybdenumNot in the source data
- Phosphorus116 mg12%
- Potassium403 mg12%
- Selenium8.97 µg22%
- Sodium limit296 mg15% of limit
- Zinc0.94 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, vermicelli, roasted semiya45 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
Keep 45 g roasted vermicelli ready (already roasted).
- 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 roasted vermicelli slowly. Cover and cook on low until soft and fluffy.
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