Vegetable Bread Upma
10 mins Cooking Time
Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.
Sources of Calories
This antioxidant-rich and lactose-free upma recipe are sure to stimulate your tastebuds. The popular vegetarian and vegan Kerala recipe is a perfect breakfast, mid-morning, or evening snacks dish. The savory and flavorful recipe provides a boost of protein, calcium, and iron (Fe) to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with pomegranate juice, apple juice, aam Panna or pineapple juice.
Ingredients
- 2 No. Brown Wheat Bread (3")
- 1 Tbsp Boiled Fresh Peas
- 1 Tbsp Chopped Tomato
- 1 Tbsp Chopped Onion
- 1 Tbsp Chopped Green Cabbage
- 1 Tbsp Chopped Orange Carrot
- 1 Tsp Chopped Coriander Leaves
- 4 No. Curry Leaves (Kadi Patta)
- 1 Tsp Grated Dry Coconut
- 1/4 Tsp Bengal Gram Dal (Chana)
- 1/4 Tsp Black Gram Dal (Urad)
- 1/4 Tsp Mustard Seeds (Rai)
- 1/8 Tsp Red Chilly Powder
- 1/8 Tsp Turmeric Powder (Haldi)
- 1/8 Tsp Salt
- 1 Tsp Oil
Method
Preparation
Step 1
In a kadhai, heat oil add rai, urad dal, kadi patta, and allow to crackle
Step 2
Add chopped onion, cabbage, carrot, peas, tomato, salt, haldi, red chilly powder and mix well
Step 3
Add chopped coriander leaves, grated coconut, black sesame seeds as nutritional twist, and stir fry
Step 4
Crush it with hands and garnish with coconut
Healthy Twist
A Sprinkle of Black Sesame Seeds is an Excellent Source of Antioxidants & Helps Regulate Blood Pressure
Allergies
kcal
*Percentage Daily Values are based on a 2000 calorie diet.
Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.
Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)
How long would it take burn 229 kcals ?
- Walking (3 mph ) 66 minutes
- Running (6 mph ) 39 minutes
- Bicycling 31 minutes
Values estimated based on person weighing 60 kgs.
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