Pan-Indian · Tiffin
Vegetable uttapam
Thick rice pancake topped with vegetables
- Energy
- 318 kcal
- Protein
- 9.73 g
- Fibre
- 6.36 g
- Time
- 25 min
Per serving, 175 g.1 Good for breakfast or dinner.
One serving gives you
- 18%of the day’s folate
- 72%of the day’s vitamin C
- 25%of the day’s fibre
- 19%of the day’s protein
Nutrition facts
One serving, 175 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy318 kcal18%
Carbohydrates
- Carbohydrate55.7 g20%
- Fibre6.36 g25%
- Soluble fibre1.76 g
Fats
- Fat5.5 g11%
- Saturated fat limit1.03 g5% of limit
- Monounsaturated fat2.44 g
- Polyunsaturated fat1.6 g
- Omega-61.47 g19%
- Omega-30.14 g14%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.73 g19%
- Histidine233 mg39%
- Isoleucine373 mg31%
- Leucine741 mg32%
- Lysine451 mg42%
- Methionine + cystine298 mg50%
- Phenylalanine + tyrosine858 mg102%
- Threonine303 mg72%
- Tryptophan106 mg50%
- Valine512 mg66%
Vitamins
- Vitamin A44.5 µg5%
- Vitamin B10.14 mg10%
- Vitamin B20.07 mg4%
- Vitamin B31.94 mg18%
- Vitamin B51.08 mg22%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate39.4 µg18%
- Vitamin B120 µg0%
- Vitamin C46.7 mg72%
- Vitamin D0 µg0%
- Vitamin E0.95 mg13%
- Vitamin K26.4 µg48%
Minerals
- Calcium31.5 mg3%
- ChromiumNot in the source data
- Copper0.31 mg18%
- IodineNot in the source data
- Iron1.72 mg6%
- Magnesium57.6 mg16%
- Manganese0.86 mg21%
- MolybdenumNot in the source data
- Phosphorus167 mg17%
- Potassium438 mg13%
- Selenium5.23 µg13%
- Sodium limit244 mg12% of limit
- Zinc1.29 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Rice, parboiled, milled uppudu biyyam55 g
- Black gram, dal minapa pappu18.5 g
- Tomato, ripe, local40 g
- Capsicum, green30 g
- Groundnut oil palli nune4.5 g
- Onion, big ullipaya20 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.6 g
Method
About 25 minutes.
- 1
Use the fermented parboiled rice and urad dal batter.
- 2
Spread thick on a tava, top with onion, tomato, capsicum, chilli and coriander; drizzle 4.5 g groundnut oil and cook both sides.