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Sweet Potato Upma
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15 mins Cooking Time
2
Servings
Diversity score
Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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.
Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein
6%
Carbs
45%
Fats
49%
This low fat and lactose free upma recipe that is perfect for beginners and masterchefs. The popular vegetarian and vegan kerala recipe is a perfect breakfast, mid morning or evening snacks dish. The savoury dish goes well with spiced buttermilk, muskmelon coconut smoothie, apple milkshake or almond milk.
Ingredients
- 3 Tbsp Semolina (Suji)
- 1/4 Cup Boiled Sweet Potato
- 1 Tbsp Chopped Onion
- 1 Tbsp Chopped Tomato
- 1 Tsp Chopped Coriander Leaves
- 1/2 Tsp Chopped Green Chilli
- 5 No. Curry Leaves (Kadi Patta)
- 1/4 Tsp Mustard Seeds (Rai)
- 1/8 Tsp Asafoetida (Hing)
- 1/2 Tsp Salt
- 1 Tbsp Oil
- As Required Water
Method
Preparation
Step 1
In a kadhai, heat oil, rai, chopped green chili, kadi patta, hing and saute well
Step 2
Once the rai starts crackling, add chopped onion, chopped tomato, suji, salt, pour in a little water and mix it well
Step 3
Once it starts simmering, add boiled and diced sweet potato and sprinkle chopped coriander leaves
Step 4
Serve hot
Healthy Twist
To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds
Print
Sweet Potato Upma
15 mins Cooking Time
2
Servings
Diversity score
Sources of Calories
Protein
6%
Carbs
45%
Fats
49%
This low fat and lactose free upma recipe that is perfect for beginners and masterchefs. The popular vegetarian and vegan kerala recipe is a perfect breakfast, mid morning or evening snacks dish. The savoury dish goes well with spiced buttermilk, muskmelon coconut smoothie, apple milkshake or almond milk.
Ingredients
- 3 Tbsp Semolina (Suji)
- 1/4 Cup Boiled Sweet Potato
- 1 Tbsp Chopped Onion
- 1 Tbsp Chopped Tomato
- 1 Tsp Chopped Coriander Leaves
- 1/2 Tsp Chopped Green Chilli
- 5 No. Curry Leaves (Kadi Patta)
- 1/4 Tsp Mustard Seeds (Rai)
- 1/8 Tsp Asafoetida (Hing)
- 1/2 Tsp Salt
- 1 Tbsp Oil
- As Required Water
Method
Preparation
Step 1
In a kadhai, heat oil, rai, chopped green chili, kadi patta, hing and saute well
Step 2
Once the rai starts crackling, add chopped onion, chopped tomato, suji, salt, pour in a little water and mix it well
Step 3
Once it starts simmering, add boiled and diced sweet potato and sprinkle chopped coriander leaves
Step 4
Serve hot
Healthy Twist
To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds
Allergies
Food Additives
Asafoetida (Hing)
Mustard
Tomato
Gluten (Wheat, Oats, Rye, Barley)
Wheat
NUTRITION FACTS
Approximate values
Serving Size
Medium Bowl(90gm)
Amount Per ServingCalories
129
kcal
% Daily Value *
Total Carbohydrate 13gm
4.9%
Dietary Fiber 2gm
7.9%
Protein 2gm
4.0%
Total Fat 7gm
9.2%
*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 129 kcals ?
- Walking (3 mph ) 37 minutes
- Running (6 mph ) 22 minutes
- Bicycling 18 minutes
Values estimated based on person weighing 60 kgs.
Allergies
Food Additives
Asafoetida (Hing)
Mustard
Tomato
Gluten (Wheat, Oats, Rye, Barley)
Wheat
NUTRITION FACTS
Approximate values
Serving Size
Medium Bowl(90gm)
Amount Per ServingCalories
129
kcal
% Daily Value *
Total Carbohydrate 13gm
4.9%
Dietary Fiber 2gm
7.9%
Protein 2gm
4.0%
Total Fat 7gm
9.2%
*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 129 kcals ?
- Walking (3 mph ) 37 minutes
- Running (6 mph ) 22 minutes
- Bicycling 18 minutes
Values estimated based on person weighing 60 kgs.
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