Andhra · Tiffin
Tomato godhuma rava upma
Broken-wheat upma with tomato
- Energy
- 268 kcal
- Protein
- 7.77 g
- Fibre
- 7.58 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 14%of the day’s folate
- 10%of the day’s zinc
- 33%of the day’s vitamin C
- 30%of the day’s fibre
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy268 kcal15%
Carbohydrates
- Carbohydrate41.5 g15%
- Fibre7.58 g30%
- Soluble fibre1.78 g
Fats
- Fat7.22 g15%
- Saturated fat limit1.21 g6% of limit
- Monounsaturated fat3.2 g
- Polyunsaturated fat2.14 g
- Omega-62.05 g26%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein7.77 g15%
- Histidine169 mg28%
- Isoleucine266 mg22%
- Leucine496 mg21%
- Lysine234 mg22%
- Methionine + cystine239 mg40%
- Phenylalanine + tyrosine548 mg65%
- Threonine204 mg49%
- Tryptophan83.7 mg40%
- Valine323 mg41%
Vitamins
- Vitamin A55.1 µg7%
- Vitamin B10.15 mg10%
- Vitamin B20.09 mg5%
- Vitamin B31.51 mg14%
- Vitamin B50.74 mg15%
- Vitamin B60.22 mg12%
- BiotinNot in the source data
- Folate31.9 µg14%
- Vitamin B120 µg0%
- Vitamin C21.6 mg33%
- Vitamin D0 µg0%
- Vitamin E1.22 mg16%
- Vitamin K19.6 µg36%
Minerals
- Calcium43.3 mg4%
- ChromiumNot in the source data
- Copper0.32 mg19%
- IodineNot in the source data
- Iron2.85 mg10%
- Magnesium85.9 mg23%
- Manganese1.32 mg33%
- MolybdenumNot in the source data
- Phosphorus169 mg17%
- Potassium427 mg12%
- Selenium7.74 µg19%
- Sodium limit282 mg14% of limit
- Zinc1.36 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Wheat, bulgur godhuma rava50 g
- Tomato, ripe, local65 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
Dry-roast 50 g broken wheat (bulgur) for 3 minutes; set aside.
- 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 3 parts hot water and salt, bring to a boil and stir in the broken wheat (bulgur) slowly. Cover and cook on low until soft and fluffy.
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