Andhra · Tiffin
Tomato semiya upma
Vermicelli upma with tomato
- Energy
- 251 kcal
- Protein
- 7.01 g
- Fibre
- 7.47 g
- Time
- 25 min
Per serving, 153 g.1 Good for breakfast or dinner.
One serving gives you
- 13%of the day’s folate
- 33%of the day’s vitamin C
- 30%of the day’s fibre
- 14%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
- Energy251 kcal14%
Carbohydrates
- Carbohydrate39.1 g14%
- Fibre7.47 g30%
- Soluble fibre1.45 g
Fats
- Fat6.72 g14%
- Saturated fat limit1.14 g6% of limit
- Monounsaturated fat3.13 g
- Polyunsaturated fat1.87 g
- Omega-61.8 g23%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein7.01 g14%
- Histidine124 mg21%
- Isoleucine146 mg12%
- Leucine400 mg17%
- Lysine175 mg16%
- Methionine + cystine185 mg31%
- Phenylalanine + tyrosine494 mg59%
- Threonine176 mg42%
- Tryptophan69.7 mg33%
- Valine264 mg34%
Vitamins
- Vitamin A55 µg7%
- Vitamin B10.1 mg7%
- Vitamin B20.04 mg2%
- Vitamin B30.89 mg8%
- Vitamin B50.54 mg11%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate28.6 µg13%
- Vitamin B120 µg0%
- Vitamin C21.6 mg33%
- Vitamin D0 µg0%
- Vitamin E1.12 mg15%
- Vitamin K19.3 µg35%
Minerals
- Calcium39.9 mg4%
- ChromiumNot in the source data
- Copper0.22 mg13%
- IodineNot in the source data
- Iron1.86 mg6%
- Magnesium45.5 mg12%
- Manganese0.68 mg17%
- MolybdenumNot in the source data
- Phosphorus94.3 mg9%
- Potassium342 mg10%
- Selenium8.9 µg22%
- Sodium limit283 mg14% of limit
- Zinc0.77 mg6%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Wheat, vermicelli, roasted semiya45 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
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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