Andhra · Tiffin
Wheat rava upma with peas & beans
Broken-wheat upma with peas & beans
- Energy
- 290 kcal
- Protein
- 10.3 g
- Fibre
- 9.91 g
- Time
- 25 min
Per serving, 158 g.1 Good for breakfast or dinner.
One serving gives you
- 23%of the day’s folate
- 14%of the day’s zinc
- 12%of the day’s iron
- 40%of the day’s fibre
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy290 kcal16%
Carbohydrates
- Carbohydrate44.5 g16%
- Fibre9.91 g40%
- Soluble fibre2.15 g
Fats
- Fat7.04 g14%
- Saturated fat limit1.19 g6% of limit
- Monounsaturated fat3.17 g
- Polyunsaturated fat2.07 g18%
- Omega-61.97 g25%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.3 g21%
- Histidine236 mg39%
- Isoleucine360 mg30%
- Leucine707 mg30%
- Lysine394 mg22%
- Methionine + cystine271 mg30%
- Phenylalanine + tyrosine756 mg50%
- Threonine320 mg36%
- Tryptophan107 mg45%
- Valine447 mg29%
Vitamins
- Vitamin A22.3 µg3%
- Vitamin B10.22 mg16%
- Vitamin B20.1 mg5%
- Vitamin B31.84 mg17%
- Vitamin B50.92 mg18%
- Vitamin B60.33 mg17%
- BiotinNot in the source data
- Folate51.3 µg23%
- Vitamin B120 µg0%
- Vitamin C19.6 mg30%
- Vitamin D0 µg0%
- Vitamin E1.14 mg15%
- Vitamin K27.7 µg50%
Minerals
- Calcium64 mg6%
- ChromiumNot in the source data
- Copper0.39 mg23%
- IodineNot in the source data
- Iron3.57 mg12%
- Magnesium104 mg28%
- Manganese1.55 mg39%
- MolybdenumNot in the source data
- Phosphorus194 mg19%
- Potassium481 mg14%
- Selenium8.27 µg21%
- Sodium limit280 mg14% of limit
- Zinc1.8 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, bulgur godhuma rava50 g
- Peas, fresh pachi batani32.5 g
- French beans, country32.5 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 broken wheat for 3 minutes; 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 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 broken wheat slowly. Cover and cook on low until soft and fluffy.
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