Recipes · Indian · Breakfast
Upma
One serving has 352 kcal and 10 g protein, and at least a fifth of a woman's daily need of selenium (101%), thiamin (52%), vitamin A (39%), riboflavin (35%), folate (34%) and manganese (33%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (296 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, mustard
Ingredients
- 60 g Semolina
- 30 g Onions, raw
- 20 g Carrots, raw
- 15 g Peas, green, frozen
- 0.5 g Mustard seeds
- 3 g Urad dal, dried
- 2 g Chili peppers, green, raw
- 0.3 g Bay leaves
- 2 g Ginger, fresh
- 10 g Ghee
- 1 g Salt
- 150 g Water
- 2 g Cilantro, fresh
Method
- Dry-roast the semolina in a pan over medium heat for 3-4 minutes, stirring, until lightly toasted and fragrant; set aside.
- Heat the ghee in a pan and sizzle the mustard seeds and urad dal until the dal turns golden, then add the bay leaf, ginger and green chili.
- Add the onion and carrot, and fry for 3-4 minutes until softened.
- Stir in the green peas, salt and water, and bring to a boil.
- Lower the heat and slowly sprinkle in the toasted semolina, whisking constantly to avoid lumps, then cover and cook for 3-4 minutes until thick and fully cooked.
- Fluff with a fork, scatter with cilantro, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 352 kcal | 17% |
| Carbohydrates | 53.2 g | |
| Water | 219 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 10 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.67 g | |
| Lysine | 0.29 g | |
| Methionine | 0.15 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.43 g | |
| Histidine | 0.21 g | |
| Fat | 11 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 0.77 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.55 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.6 mg | |
| Calcium | 42.1 mg | 4% |
| Copper | 0.21 mg | 23% |
| Iron | 3.5 mg | 19% |
| Magnesium | 51.1 mg | 16% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 128 mg | 18% |
| Potassium | 303 mg | 6% |
| Selenium | 55.4 µg | 101% |
| Sodium | 428 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 137 µg | 34% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.5 mg | 3% |
| Vitamin A | 275 µg | 39% |
| Vitamin C | 11.8 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 14.3 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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