Andhra · Tiffin
Upma pesarattu
Green gram crepe filled with rava upma (MLA pesarattu)
- Energy
- 335 kcal
- Protein
- 15.1 g
- Fibre
- 12.3 g
- Time
- 35 min
Per serving, 118 g.1 Good for breakfast.
One serving gives you
- 21%of the day’s folate
- 15%of the day’s zinc
- 12%of the day’s iron
- 49%of the day’s fibre
Nutrition facts
One serving, 118 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy335 kcal19%
Carbohydrates
- Carbohydrate49 g17%
- Fibre12.3 g49%
- Soluble fibre1.93 g
Fats
- Fat7.91 g16%
- Saturated fat limit1.4 g7% of limit
- Monounsaturated fat3.66 g
- Polyunsaturated fat2.27 g
- Omega-62.13 g27%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein15.1 g30%
- Histidine409 mg68%
- Isoleucine603 mg50%
- Leucine1,093 mg47%
- Lysine841 mg78%
- Methionine + cystine356 mg59%
- Phenylalanine + tyrosine1,316 mg157%
- Threonine473 mg113%
- Tryptophan158 mg75%
- Valine789 mg101%
Vitamins
- Vitamin A12.9 µg2%
- Vitamin B10.22 mg15%
- Vitamin B20.12 mg6%
- Vitamin B31.27 mg12%
- Vitamin B51.29 mg26%
- Vitamin B60.19 mg10%
- BiotinNot in the source data
- Folate45.2 µg21%
- Vitamin B120 µg0%
- Vitamin C4.38 mg7%
- Vitamin D0 µg0%
- Vitamin E1.31 mg17%
- Vitamin K14.7 µg27%
Minerals
- Calcium72.3 mg7%
- ChromiumNot in the source data
- Copper0.53 mg31%
- IodineNot in the source data
- Iron3.41 mg12%
- Magnesium102 mg28%
- Manganese1.33 mg33%
- MolybdenumNot in the source data
- Phosphorus210 mg21%
- Potassium601 mg17%
- Selenium14.9 µg37%
- Sodium limit203 mg10% of limit
- Zinc1.97 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, whole pesalu47.5 g
- Rice, raw, milled biyyam9 g
- Wheat, semolina bombay rava25 g
- Groundnut oil palli nune6.5 g
- Ginger, fresh allam3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Cumin seeds jeelakarra1 g
- Onion, big ullipaya20 g
- Mustard seeds aavalu0.8 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.5 g
Method
About 35 minutes.
- 1
Soak 48 g whole green gram and 9 g rice 6 hours or overnight; grind with ginger, green chilli, cumin and salt.
- 2
Heat 6.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the onion; then roast 25 g semolina in it, add 3 parts hot water and salt and cook to a soft upma.
- 3
Spread the batter thin on a hot tava, drizzle oil, place a line of upma in the centre and fold when crisp.