Andhra · Tiffin
Tomato upma
Rava upma with tomato
- Energy
- 309 kcal
- Protein
- 10 g
- Fibre
- 8.92 g
- Time
- 25 min
Per serving, 167 g.1 Good for breakfast or dinner.
One serving gives you
- 17%of the day’s folate
- 13%of the day’s zinc
- 36%of the day’s fibre
- 33%of the day’s vitamin C
Nutrition facts
One serving, 167 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy309 kcal17%
Carbohydrates
- Carbohydrate42.6 g15%
- Fibre8.92 g36%
- Soluble fibre1.58 g
Fats
- Fat10.2 g21%
- Saturated fat limit1.85 g9% of limit
- Monounsaturated fat4.71 g
- Polyunsaturated fat2.94 g
- Omega-62.86 g36%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10 g20%
- Histidine229 mg38%
- Isoleucine367 mg31%
- Leucine648 mg28%
- Lysine316 mg29%
- Methionine + cystine288 mg48%
- Phenylalanine + tyrosine801 mg95%
- Threonine276 mg66%
- Tryptophan101 mg48%
- Valine424 mg54%
Vitamins
- Vitamin A55.2 µg7%
- Vitamin B10.21 mg15%
- Vitamin B20.07 mg3%
- Vitamin B32.01 mg18%
- Vitamin B50.78 mg16%
- Vitamin B60.18 mg9%
- BiotinNot in the source data
- Folate37.9 µg17%
- Vitamin B120 µg0%
- Vitamin C21.6 mg33%
- Vitamin D0 µg0%
- Vitamin E1.58 mg21%
- Vitamin K19.6 µg36%
Minerals
- Calcium49 mg5%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron2.7 mg9%
- Magnesium63.6 mg17%
- Manganese1.47 mg37%
- MolybdenumNot in the source data
- Phosphorus139 mg14%
- Potassium462 mg13%
- Selenium8.23 µg21%
- Sodium limit283 mg14% of limit
- Zinc1.71 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, semolina bombay rava50 g
- Tomato, ripe, local65 g
- Ground nut palli8.5 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
Dry-roast 50 g semolina until fragrant; 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 8.5 g peanuts and fry until crunchy, then 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 semolina slowly. Cover and cook on low until soft and fluffy.
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