Andhra · Tiffin
Semiya upma with peas & beans
Vermicelli upma with peas & beans
- Energy
- 272 kcal
- Protein
- 9.59 g
- Fibre
- 9.8 g
- Time
- 25 min
Per serving, 153 g.1 Good for breakfast or dinner.
One serving gives you
- 22%of the day’s folate
- 39%of the day’s fibre
- 30%of the day’s vitamin C
- 19%of the day’s protein
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy272 kcal15%
Carbohydrates
- Carbohydrate42.1 g15%
- Fibre9.8 g39%
- Soluble fibre1.81 g
Fats
- Fat6.54 g13%
- Saturated fat limit1.12 g6% of limit
- Monounsaturated fat3.11 g
- Polyunsaturated fat1.79 g
- Omega-61.71 g22%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.59 g19%
- Histidine191 mg32%
- Isoleucine239 mg20%
- Leucine612 mg26%
- Lysine334 mg31%
- Methionine + cystine217 mg36%
- Phenylalanine + tyrosine702 mg84%
- Threonine292 mg70%
- Tryptophan93.5 mg45%
- Valine388 mg50%
Vitamins
- Vitamin A22.2 µg3%
- Vitamin B10.18 mg13%
- Vitamin B20.05 mg3%
- Vitamin B31.22 mg11%
- Vitamin B50.72 mg14%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate48 µg22%
- Vitamin B120 µg0%
- Vitamin C19.6 mg30%
- Vitamin D0 µg0%
- Vitamin E1.04 mg14%
- Vitamin K27.4 µg50%
Minerals
- Calcium60.7 mg6%
- ChromiumNot in the source data
- Copper0.28 mg17%
- IodineNot in the source data
- Iron2.58 mg9%
- Magnesium63.6 mg17%
- Manganese0.92 mg23%
- MolybdenumNot in the source data
- Phosphorus120 mg12%
- Potassium395 mg11%
- Selenium9.43 µg24%
- Sodium limit280 mg14% of limit
- Zinc1.21 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, vermicelli, roasted semiya45 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
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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