basalfitstage
Recipe

Vegetable rava upma

Toasted semolina simmered with carrots, peas and ginger into a soft, savory porridge. Ready in 25 minutes.

Total time
25 min
Servings
2
Calories
378
Protein
12 g
Protein
12 g 12%
Carbs
57 g 60%
Fat
12 g 27%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 120 gsemolina
  • 1 tbspvegetable oil
  • 1 tspmustard seeds
  • 15 gcashews
  • 1 smallonion, finely chopped
  • 5 gginger, grated
  • 5 ggreen chili, minced
  • 60 gcarrot, finely diced
  • 60 gpeas
  • 480 mlwater
  • ¾ tspsalt
  • 5 gcilantro, chopped (optional)

Steps

  1. Toast the semolina in a dry pan over medium heat for 4 to 5 minutes, stirring, until it smells nutty. Tip it onto a plate.
  2. Heat the oil in the same pan. Add the mustard seeds and cashews and fry until the seeds pop and the cashews turn golden.
  3. Add the onion, ginger and chili and cook for 3 minutes. Add the carrot and peas and cook 2 minutes more.
  4. Pour in the water, add the salt and bring to a boil.
  5. Lower the heat and pour in the semolina in a steady stream, stirring all the time. Cover and cook for 2 to 3 minutes until thick and fluffy. Top with cilantro.

What a serving gives you

High in Protein (23% DV), Dietary fiber (21% DV), Iron (21% DV), Copper (44% DV), Manganese (32% DV), Selenium (105% DV), Vitamin A (29% DV), Vitamin C (25% DV), Thiamin (B1) (54% DV), Riboflavin (B2) (32% DV), Niacin (B3) (30% DV), Folate (48% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories378 kcal90.4 kcal
Protein11.6 g2.78 g23%
Carbohydrate57.4 g13.7 g21%
Dietary fiber5.94 g1.42 g21%
Total sugars≥5.29 g≥1.27 g
Added sugars≥0 g≥0 g≥0%
Starch≥2.19 g≥0.524 g
Water334 g79.8 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat11.5 g2.76 g15%
Saturated fat1.26 g0.302 g6%
Trans fat≥0.028 g≥0.007 g
Monounsaturated fat6.54 g1.56 g
Polyunsaturated fat3.02 g0.722 g
Omega-3 ALA≥0.64 g≥0.153 g
Omega-3 EPA0 g0 g
Omega-3 DHA0 g0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium49.7 mg11.9 mg4%
Iron3.87 mg0.925 mg21%
Magnesium74.9 mg17.9 mg18%
Phosphorus189 mg45.3 mg15%
Potassium408 mg97.6 mg9%
Sodium907 mg217 mg39%
Zinc1.67 mg0.4 mg15%
Copper0.399 mg0.095 mg44%
Manganese0.745 mg0.178 mg32%
Selenium58 mcg13.9 mcg105%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A263 mcg63 mcg29%
Vitamin C22.7 mg5.42 mg25%
Vitamin D0 mcg0 mcg0%
Vitamin E1.76 mg0.422 mg12%
Vitamin K≥19.5 mcg≥4.67 mcg≥16%
Thiamin (B1)0.645 mg0.154 mg54%
Riboflavin (B2)0.419 mg0.1 mg32%
Niacin (B3)4.73 mg1.13 mg30%
Pantothenic acid (B5)0.584 mg0.14 mg12%
Vitamin B60.242 mg0.058 mg14%
Folate193 mcg46.1 mcg48%
Vitamin B120 mcg0 mcg0%
Choline≥15.5 mg≥3.72 mg≥3%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.142 g≥0.034 g
Threonine≥0.389 g≥0.093 g
Isoleucine≥0.454 g≥0.109 g
Leucine≥0.792 g≥0.19 g
Lysine≥0.377 g≥0.09 g
Methionine≥0.183 g≥0.044 g
Cystine≥0.288 g≥0.069 g
Phenylalanine≥0.542 g≥0.13 g
Tyrosine≥0.3 g≥0.072 g
Valine≥0.524 g≥0.125 g
Arginine≥0.654 g≥0.157 g
Histidine≥0.248 g≥0.059 g
Alanine≥0.414 g≥0.099 g
Aspartic acid≥0.72 g≥0.172 g
Glutamic acid≥3.57 g≥0.853 g
Glycine≥0.408 g≥0.098 g
Proline≥1 g≥0.24 g
Serine≥0.528 g≥0.126 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g