Semiya Upma

1. Heat oil in a pan, add mustard seeds, hing, curry leaves, ginger, green chilies.

2. Microwave carrot and green beans for 2 minutes with oil.

3. Add red onions and carrot,green beans to the pan with oil.

4. Add turmeric powder.

5. After vegetables fried, add water.

6. After water has boiled, add semiya.

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Nutrient	Quantity
Total fats	11.0399 g
Protein	16.9797 g
Carbohydrates	86.5967 g
Energy	470.5488 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5852 g
Water	1132.3923 g
Aspartic acid	1.7994 g
Calcium, Ca	322.2957 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0029 g
Lutein + zeaxanthin	4218.0105 g
Fiber, total dietary	20.4163 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0017 g
Fatty acids, total saturated 22:0	0.003 g
Carotene, beta	12907.7813 g
Niacin	7.8883 mg
Vitamin A, RAE	1351.7757 g
Fatty acids, total trans-polyenoic	0.003 g
Arginine	0.5747 g
Riboflavin	0.7424 mg
Fatty acids, total trans-polyenoic 22:4	0.0038 g
Tocopherol, beta	0.0298 mg
Fatty acids, total polyunsaturated 15:0	0.0009 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0072 g
Fatty acids, total saturated 20:1	0.042 g
Glutamic acid	1.6481 g
Sodium, Na	660.5508 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1963 g
Total lipid (fat)	11.0399 g
Manganese, Mn	1.9317 mg
Fructose	9.0442 g
Proline	0.5075 g
Fatty acids, total saturated 16:0	2.6785 g
Fatty acids, total saturated 8:0	0.0949 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1786 g
Sucrose	7.3449 g
Choline, total	110.1912 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0009 g
Fatty acids, total polyunsaturated 18:1 t	0.0026 g
Sugars, total	26.7157 g
Serine	0.672 g
Fatty acids, total saturated 10:0	0.2129 g
Fatty acids, total saturated 18:0	1.0985 g
Fatty acids, total saturated 20:4 undifferentiated	0.0004 g
Vitamin B-6	1.1045 mg
Selenium, Se	19.7995 g
Ash	7.2989 g
Tocotrienol, delta	0.0043 mg
Fatty acids, total saturated 18:1 undifferentiated	2.4095 g
Pantothenic acid	1.9487 mg
Phenylalanine	0.493 g
Fatty acids, total polyunsaturated 22:1 c	0.0004 g
Copper, Cu	0.5861 mg
Betaine	1.131 mg
Thiamin	0.8368 mg
Retinol	70.3147 g
Methionine	0.163 g
Iron, Fe	7.834 mg
Carbohydrate, by difference	86.5967 g
Phosphorus, P	334.9165 mg
Folate, total	234.9963 g
Tocopherol, gamma	0.2577 mg
Fatty acids, total saturated 4:0	0.2753 g
Fatty acids, total saturated 22:1 undifferentiated	0.094 g
Lycopene	2.1305 g
Alanine	0.6612 g
Cholesterol	21.8453 mg
Valine	0.645 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	0.8445 g
Glycine	0.4666 g
Carotene, alpha	4864.56 g
Glucose (dextrose)	9.9588 g
Fatty acids, total saturated 14:0	0.8593 g
Zinc, Zn	2.3872 mg
Isoleucine	0.5079 g
Maltose	0.353 g
Tocopherol, delta	0.0251 mg
Fatty acids, total saturated 12:0	0.2383 g
Fatty acids, total polyunsaturated	1.4408 g
Tocotrienol, gamma	0.0943 mg
Leucine	0.8257 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.003 g
Tocotrienol, alpha	0.0426 mg
Vitamin A, IU	25807.5654 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0009 g
Folate, DFE	235.8468 g
Tryptophan	0.1323 g
Vitamin C, total ascorbic acid	80.823 mg
Phytosterols	1.18 mg
Folic acid	1.701 g
Fatty acids, total polyunsaturated 16:1 c	0.003 g
Galactose	0.002 g
Fatty acids, total polyunsaturated 18:1 c	0.1233 g
Fatty acids, total saturated 20:0	0.0041 g
Tocotrienol, beta	0.1021 mg
Fatty acids, total saturated 6:0	0.163 g
Starch	37.5578 g
Tyrosine	0.3163 g
Vitamin B-12	0.0009 g
Vitamin K (phylloquinone)	275.939 g
Fatty acids, total saturated	5.8169 g
Histidine	0.2647 g
Fatty acids, total monounsaturated	2.8944 g
Threonine	0.728 g
Folate, food	233.2953 g
Fatty acids, total polyunsaturated 17:0	0.0004 g
Fatty acids, total polyunsaturated 24:0	0.0036 g
Cryptoxanthin, beta	0.4252 g
Vitamin E (alpha-tocopherol)	3.6582 mg
Fatty acids, total trans	0.0055 g
Fatty acids, total trans-monoenoic	0.0026 g
Magnesium, Mg	191.7225 mg
Lysine	0.6776 g
Potassium, K	1748.4688 mg
Fatty acids, total polyunsaturated 24:1 c	0.0145 g
Cystine	0.2213 g
Fluoride, F	118.096 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ginger	0.25 piece	0	0	0
Oil	2 teaspoons	74.752	0	8.489
Turmeric powder	0.25 teaspoon	0	0	0
Vermicelli	1.5 1/2	152.2368	32.2334	0.5613
Carrot	1	52.48	12.2624	0.3072
Green Chilies	6	0	0	0
Water	2 cups	0	0	0
mustard seed	0.5 teaspoon	5.08	0.2809	0.3624
hing	0.25 teaspoon	0	0	0
green bean	6	186	41.82	1.32
red onion	0.5	0	0	0
curry leaf	5	0	0	0