Andhra · Tiffin
Tomato quinoa upma
Quinoa upma with tomato
- Energy
- 282 kcal
- Protein
- 9.41 g
- Fibre
- 6.68 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 40%of the day’s folate
- 15%of the day’s zinc
- 11%of the day’s iron
- 34%of the day’s magnesium
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy282 kcal16%
Carbohydrates
- Carbohydrate39 g14%
- Fibre6.68 g27%
- Soluble fibre1.51 g
Fats
- Fat9.53 g19%
- Saturated fat limit1.47 g7% of limit
- Monounsaturated fat3.93 g
- Polyunsaturated fat3.44 g
- Omega-63.21 g41%
- Omega-30.2 g20%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.41 g19%
- Histidine252 mg42%
- Isoleucine330 mg28%
- Leucine558 mg24%
- Lysine486 mg45%
- Methionine + cystine301 mg50%
- Phenylalanine + tyrosine665 mg79%
- Threonine282 mg67%
- Tryptophan107 mg51%
- Valine388 mg50%
Vitamins
- Vitamin A55 µg7%
- Vitamin B10.19 mg14%
- Vitamin B20.18 mg10%
- Vitamin B31.35 mg12%
- Vitamin B50.71 mg14%
- Vitamin B60.34 mg18%
- BiotinNot in the source data
- Folate87.1 µg40%
- Vitamin B120 µg0%
- Vitamin C21.6 mg33%
- Vitamin D0 µg0%
- Vitamin E2.34 mg31%
- Vitamin K18.8 µg34%
Minerals
- Calcium53.2 mg5%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron3.09 mg11%
- Magnesium126 mg34%
- Manganese1.36 mg34%
- MolybdenumNot in the source data
- Phosphorus263 mg26%
- Potassium529 mg15%
- Selenium6.72 µg17%
- Sodium limit284 mg14% of limit
- Zinc1.93 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Quinoa, raw50 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
Rinse 50 g quinoa thoroughly to remove bitterness; 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 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 quinoa slowly. Cover and cook on low until soft and fluffy.
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