Vegetables Soft Upma

Name: Vegetables Soft Upma
Cook time: 10 min
Yield: 1
Ingredients: 3 Tbsp Suji; 1.5 Chopped Tbsp Onion, big; 1.5 Chopped Tbsp Tomato; 2 Boiled Tbsp Fresh Peas; 1/4 Chopped Tsp Green Chilli; 1/4 Tsp Chana Dal; 1/4 Tsp Urad Dal; 1/4 Tsp Rai; 5 Number Kadi Patta; 1/8 Tsp Salt; 1 Tbsp Oil; 100 ml Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 11%

Carbs 55%

Fats 34%

Lactose Free

No Dairy

No Added Sugar

This lactose free, no dairy and no added sugar upma recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan kerala recipe is a perfect breakfast, mid morning or evening snacks dish.

Ingredients

3 Tbsp Suji
1.5 Chopped Tbsp Onion, big
1.5 Chopped Tbsp Tomato
2 Boiled Tbsp Fresh Peas
1/4 Chopped Tsp Green Chilli
1/4 Tsp Chana Dal
1/4 Tsp Urad Dal
1/4 Tsp Rai
5 Number Kadi Patta
1/8 Tsp Salt
1 Tbsp Oil
100 ml Water

Method

Preparation

Step 1
Heat kadhai, add oil, rai, allow it to crackle
Step 2
Now add urad dal, chana dal, kadi patta, chopped green chilli, chopped onion, chopped tomato, saute well
Step 3
Then add peas, suji, salt, little water and mix it well
Step 4
Now cover with lid & cook for 3 minutes
Step 5
Stir till water dissolve
Step 6
Serve hot

Healthy Twist

A Tsp of Grated Coconut is an Excellent Source of Energy & Good Quality Fats that Help In Enhanced Physical Performance

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Allergies

Food Additives

Mustard

Chickpea Flour (Besan)

Tomato

Gluten (Wheat, Oats, Rye, Barley)

Wheat

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 12gm 4.5%

Dietary Fiber 3gm 9.2%

Protein 3gm 5.7%

Total Fat 4gm 4.8%

^*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)