Andhra · Tiffin
Upma with beans & carrot
Rava upma with beans & carrot
- Energy
- 315 kcal
- Protein
- 10.6 g
- Fibre
- 10.6 g
- Time
- 25 min
Per serving, 167 g.1 Good for breakfast or dinner.
One serving gives you
- 22%of the day’s folate
- 22%of the day’s vitamin A
- 14%of the day’s zinc
- 11%of the day’s iron
Nutrition facts
One serving, 167 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy315 kcal18%
Carbohydrates
- Carbohydrate43.6 g15%
- Fibre10.6 g42%
- Soluble fibre1.98 g
Fats
- Fat10.2 g21%
- Saturated fat limit1.85 g9% of limit
- Monounsaturated fat4.68 g
- Polyunsaturated fat2.93 g
- Omega-62.84 g36%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.6 g21%
- Histidine249 mg42%
- Isoleucine393 mg33%
- Leucine694 mg30%
- Lysine351 mg33%
- Methionine + cystine295 mg49%
- Phenylalanine + tyrosine833 mg99%
- Threonine308 mg73%
- Tryptophan108 mg51%
- Valine463 mg59%
Vitamins
- Vitamin A184 µg22%
- Vitamin B10.21 mg15%
- Vitamin B20.08 mg4%
- Vitamin B32.02 mg18%
- Vitamin B50.84 mg17%
- Vitamin B60.27 mg14%
- BiotinNot in the source data
- Folate48.4 µg22%
- Vitamin B120 µg0%
- Vitamin C10.5 mg16%
- Vitamin D0 µg0%
- Vitamin E1.5 mg20%
- Vitamin K19.3 µg35%
Minerals
- Calcium72 mg7%
- ChromiumNot in the source data
- Copper0.45 mg26%
- IodineNot in the source data
- Iron3.11 mg11%
- Magnesium74.1 mg20%
- Manganese1.63 mg41%
- MolybdenumNot in the source data
- Phosphorus160 mg16%
- Potassium523 mg15%
- Selenium8.3 µg21%
- Sodium limit297 mg15% of limit
- Zinc1.88 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
16 ingredients
- Wheat, semolina bombay rava50 g
- French beans, country32.5 g
- Carrot, orange32.5 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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