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Vegetables Soft 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 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.
- 2 tbsp Semolina (Suji)
- 1 tbsp Chopped Onion
- 1 tbsp Chopped Tomato
- 2 tsp Boiled Peas
- 1/4 tsp Chopped Green Chilli
- 1/4 tsp Bengal Gram Dal (Chana)
- 1/4 tsp Black Gram Dal (Urad)
- 1/4 tsp Mustard Seeds (Rai)
- 5 no. Curry Leaves (Kadi Patta)
- 1/8 tsp Salt
- 1 tsp Oil
- As Required Water
Heat kadhai, add oil, rai, allow it to crackle
Now add urad dal, chana dal, kadi patta, chopped green chilli, chopped onion, chopped tomato, saute well
Then add peas, suji, salt, little water and mix it well
Now cover with lid & cook for 3 minutes
Stir till water dissolve
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*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 126 kcals ?
- Walking (3 mph ) 36 minutes
- Running (6 mph ) 21 minutes
- Bicycling 17 minutes
Values estimated based on person weighing 60 kgs.