Andhra · Tiffin
Semiya upma with peas & carrot
Vermicelli upma with peas & carrot
- Energy
- 278 kcal
- Protein
- 9.3 g
- Fibre
- 10 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 23%of the day’s vitamin A
- 19%of the day’s folate
- 40%of the day’s fibre
- 27%of the day’s vitamin C
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy278 kcal16%
Carbohydrates
- Carbohydrate43.4 g15%
- Fibre10 g40%
- Soluble fibre2.16 g
Fats
- Fat6.62 g14%
- Saturated fat limit1.12 g6% of limit
- Monounsaturated fat3.11 g
- Polyunsaturated fat1.85 g
- Omega-61.78 g23%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.3 g19%
- Histidine175 mg29%
- Isoleucine227 mg19%
- Leucine582 mg25%
- Lysine317 mg29%
- Methionine + cystine214 mg36%
- Phenylalanine + tyrosine673 mg80%
- Threonine277 mg66%
- Tryptophan90.6 mg43%
- Valine368 mg47%
Vitamins
- Vitamin A189 µg23%
- Vitamin B10.18 mg13%
- Vitamin B20.04 mg2%
- Vitamin B31.07 mg10%
- Vitamin B50.75 mg15%
- Vitamin B60.17 mg9%
- BiotinNot in the source data
- Folate42.8 µg19%
- Vitamin B120 µg0%
- Vitamin C17.7 mg27%
- Vitamin D0 µg0%
- Vitamin E1.09 mg15%
- Vitamin K30 µg55%
Minerals
- Calcium55.5 mg6%
- ChromiumNot in the source data
- Copper0.28 mg17%
- IodineNot in the source data
- Iron2.43 mg8%
- Magnesium56.5 mg15%
- Manganese0.87 mg22%
- MolybdenumNot in the source data
- Phosphorus117 mg12%
- Potassium392 mg11%
- Selenium9.55 µg24%
- Sodium limit296 mg15% of limit
- Zinc1.17 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, vermicelli, roasted semiya45 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
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.
More from Andhra
- TiffinAtukula upma with beans & carrotRice-flake upma with beans & carrot325 kcal · 8.61 g protein
- TiffinAtukula upma with peas & beansRice-flake upma with peas & beans340 kcal · 10.7 g protein
- TiffinAtukula upma with peas & carrotRice-flake upma with peas & carrot346 kcal · 10.4 g protein
- TiffinTomato atukula upmaRice-flake upma with tomato319 kcal · 8.08 g protein