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Upma
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Great Balance
Your meal is well balanced

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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

What is the energy content breakdown?
Protein
22.7g / 12%
Carbohydrates
128.8g / 66%
Fats
18.2g / 21%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

  • Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients.
  • Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
  • Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron.
  • Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!
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Local Family Main course

Upma

(5)
23Min
Intermediate

Ingredients

3 Portions

This dish has been optimized for 3 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

ingredient_quantity
recipe ingredient
500  g
Semolina
1  tbsp
Oil
2  tbsp
Ghee oil
1  tsp
Mustard Seeds
2  Leafs
Pandan Leaves
8  Leafs
Curry Leaves
1  Medium
Onion
30  g
Carrots
50  g
Green Peas
1  tsp
Garlic
10  g
Coriander leaves
3  pieces
Dry Chilli
1  mL
Water
1  oz
Salt
10  g
Cashew
1  cube
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Nutrition Value

Energy
771.24 kcal
Protein
22.75 g
Potassium
513 mg
Carbohydrates
128.81 g
Sugars
2.48 g
Fiber
8.28 g
Sodium
37.19 mg
Fats
18.15 g
Information per serving

Instructions

23 Minutes

  • 1st Step

    2 Min
    Add semolina to a pan, roast slightly and remove from pan

  • 2nd Step

    2 Min
    Add oil & ghee to the pan and heat.

  • 3rd Step

    2 Min
    Add mustard seeds.

  • 4th Step

    2 Min
    Add pandan leaves and curry leaves and mix.

  • 5th Step

    2 Min
    Add chopped onions, chopped carrots, green peas and mix well.

  • 6th Step

    1 Min
    Add chopped garlic.

  • 7th Step

    2 Min
    Add dried chilies and mix well.

  • 8th Step

    6 Min
    Add water and let it boil.

  • 9th Step

    4 Min
    Add roasted semolina and mix well.
Upma

1st Step of 9

: Semolina

Add semolina to a pan, roast slightly and remove from pan

Upma

2nd Step of 9

: Ghee oil, Oil

Add oil & ghee to the pan and heat.

Upma

3rd Step of 9

: Mustard Seeds

Add mustard seeds.

Upma

4th Step of 9

: Pandan Leaves, Curry Leaves

Add pandan leaves and curry leaves and mix.

Upma

5th Step of 9

: Green Peas, Carrots, Onion

Add chopped onions, chopped carrots, green peas and mix well.

Upma

6th Step of 9

: Garlic

Add chopped garlic.

Upma

7th Step of 9

: Dry Chilli

Add dried chilies and mix well.

Upma

8th Step of 9

: Water

Add water and let it boil.

Upma

9th Step of 9

: Semolina

Add roasted semolina and mix well.

Recipe PDF

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  • Vegetarian

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