Pan-Indian · Tiffin
Vegetable upma
Semolina upma with vegetables
- Energy
- 264 kcal
- Protein
- 8.33 g
- Fibre
- 9.22 g
- Time
- 20 min
Per serving, 153 g.1 Good for breakfast or dinner.
One serving gives you
- 23%of the day’s vitamin A
- 17%of the day’s folate
- 12%of the day’s zinc
- 37%of the day’s fibre
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy264 kcal15%
Carbohydrates
- Carbohydrate42.6 g15%
- Fibre9.22 g37%
- Soluble fibre1.79 g
Fats
- Fat5.98 g12%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.74 g
- Polyunsaturated fat1.71 g
- Omega-61.63 g21%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.33 g17%
- Histidine199 mg33%
- Isoleucine288 mg24%
- Leucine554 mg24%
- Lysine264 mg24%
- Methionine + cystine241 mg40%
- Phenylalanine + tyrosine628 mg75%
- Threonine246 mg59%
- Tryptophan87.2 mg42%
- Valine375 mg48%
Vitamins
- Vitamin A194 µg23%
- Vitamin B10.16 mg12%
- Vitamin B20.06 mg3%
- Vitamin B31.01 mg9%
- Vitamin B50.75 mg15%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate38.2 µg17%
- Vitamin B120 µg0%
- Vitamin C9.99 mg15%
- Vitamin D0 µg0%
- Vitamin E1.04 mg14%
- Vitamin K16.6 µg30%
Minerals
- Calcium59.9 mg6%
- ChromiumNot in the source data
- Copper0.35 mg21%
- IodineNot in the source data
- Iron2.59 mg9%
- Magnesium51.8 mg14%
- Manganese1.46 mg37%
- MolybdenumNot in the source data
- Phosphorus119 mg12%
- Potassium432 mg12%
- Selenium7.14 µg18%
- Sodium limit296 mg15% of limit
- Zinc1.56 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Wheat, semolina bombay rava52.5 g
- Carrot, orange35 g
- French beans, country30 g
- Groundnut oil palli nune5 g
- Mustard seeds aavalu0.5 g
- Black gram, dal minapa pappu3 g
- Curry leaves karivepaku1 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Ginger, fresh allam2 g
- Onion, big ullipaya20 g
- Iodized salt (table salt) uppu0.7 g
Method
About 20 minutes.
- 1
Dry-roast 52 g semolina until fragrant.
- 2
Heat 5 g groundnut oil; add mustard seeds and urad dal, then onion, ginger, green chilli, curry leaves and the vegetables.
- 3
Add 2.5 parts boiling water and salt, stream in the semolina while stirring and cook covered 3 minutes.