Moderate nutritional value
South Indian semolina porridge cooked with vegetables and spices.
Upma is a savory South Indian breakfast of dry-roasted semolina cooked in water with onion, green chilies, ginger, curry leaves and vegetables, flavored with mustard seeds fried in oil and ghee. A 250 g plate has about 290 kcal, 8 g protein, 41 g mostly refined carbohydrate and 770 mg sodium. Doubling the vegetables or adding a bowl of sambar makes it more filling.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.2g | 5.7% |
| Fat | 4.3g | 6.1% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 9.35g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 75g | 3.0% |
| Calories | 117 | 5.2% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.09 | g | 5.5% |
| Monounsaturated | 0.98 | g | 3.9% |
| Polyunsaturated | 1.9 | g | 14.6% |
| Omega-3 | 0.57 | g | Estimate |
| Omega-6 | 1.33 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.8 | mg |
| Vitamin E | 1.11 | mg |
| Selenium | 11.4 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 59 | mcg | 6.6% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.031 | mg | 2.4% |
| vitamin B3 | 0.697 | mg | 4.4% |
| vitamin B6 | 0.048 | mg | 2.8% |
| vitamin B9 | 20.3 | mcg | 5.1% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 3.8 | mg | 4.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.11 | mg | 7.4% |
| vitamin K | 7.35 | mcg | 6.1% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 15.2 | mg | 1.5% |
| iron | 0.522 | mg | 2.9% |
| magnesium | 17.1 | mg | 4.3% |
| phosphorus | 42.9 | mg | 6.1% |
| potassium | 112 | mg | 4.3% |
| sodium | 309 | mg | 13.4% |
| zinc | 0.349 | mg | 3.2% |
| copper | 0.075 | mg | 8.3% |
| manganese | 0.227 | mg | 9.9% |
| selenium | 11.4 | mcg | 20.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 68 | mg | 9.7% | 84% |
| Isoleucine | 124 | mg | 8.9% | 81% |
| Leucine | 214 | mg | 7.8% | 69% |
| Lysine limiting | 102 | mg | 4.9% | 42% |
| Methionine | 124 | mg | 11.8% | 106% |
| Phenylalanine | 232 | mg | 13.3% | 111% |
| Threonine | 101 | mg | 9.6% | 80% |
| Tryptophan | 38 | mg | 13.6% | 113% |
| Valine | 138 | mg | 7.6% | 68% |
Values per 100 g
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Dry-roast the semolina in a wide pan over medium-low heat for 5 to 6 minutes, stirring, until it smells toasty but is still pale; transfer to a plate.
Heat the oil and ghee in the same pan, add the mustard seeds and, when they pop, the urad and chana dal; fry for 1 minute until golden.
Add the green chilies, ginger and curry leaves, then the onion, and cook for 3 to 4 minutes until the onion is soft.
Add the vegetables and cook for 3 minutes, then pour in the water with the salt and bring to a boil.
Lower the heat and add the semolina in a thin stream, stirring constantly so no lumps form.
Cover and cook on low heat for 3 to 4 minutes until the water is absorbed and the semolina is soft and fluffy.
Turn off the heat, stir in the lemon juice and cilantro and serve hot.