Vegetables Soft Upma

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10 mins Cooking Time
1 Serving
Diversity score info

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 8%
Carbs 42%
Fats 50%
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

  • 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

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

twist
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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NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

126
% Daily Value *
Total Carbohydrate 12gm 4.4%
Dietary Fiber 3gm 9.0%
Protein 3gm 5.6%
Total Fat 7gm 9.1%

*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)

workout

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.

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