Sooji Ka Upma (Semolina Upma)

1. Put oil in a wok and heat for a minute.

2. Add mustard seeds, channa dal, urad dal and onion.

3. Add semolina and saute until light brown.

4. Add remaining ingredients, except coconut, and mix well.

5. Cook on medium heat for 15 minutes.

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Nutrient	Quantity
Total fats	41.6315 g
Protein	26.4535 g
Carbohydrates	159.7356 g
Energy	1112.379 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.7114 g
Water	842.6655 g
Aspartic acid	1.3558 g
Calcium, Ca	197.6145 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.005 g
Lutein + zeaxanthin	257.6968 g
Fiber, total dietary	14.2661 g
Fatty acids, total saturated 22:0	0.0035 g
Carotene, beta	5210.4302 g
Niacin	11.2553 mg
Vitamin A, RAE	838.8252 g
Arginine	1.2197 g
Riboflavin	1.0978 mg
Tocopherol, beta	0.0061 mg
Fatty acids, total saturated 20:1	0.0844 g
Glutamic acid	8.8353 g
Sodium, Na	71.2522 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8625 g
Total lipid (fat)	41.6315 g
Manganese, Mn	1.6749 mg
Fructose	4.4639 g
Proline	2.4757 g
Fatty acids, total saturated 16:0	10.4415 g
Fatty acids, total saturated 8:0	0.427 g
Sucrose	5.4317 g
Choline, total	37.4645 mg
Sugars, total	17.1206 g
Serine	1.1273 g
Fatty acids, total saturated 10:0	0.9585 g
Fatty acids, total saturated 18:0	4.6886 g
Vitamin B-6	0.6837 mg
Selenium, Se	155.2771 g
Ash	3.6322 g
Fatty acids, total saturated 18:1 undifferentiated	10.3223 g
Pantothenic acid	1.5544 mg
Phenylalanine	1.1806 g
Copper, Cu	0.5488 mg
Betaine	0.602 mg
Thiamin	1.58 mg
Retinol	316.416 g
Methionine	0.364 g
Iron, Fe	9.8265 mg
Carbohydrate, by difference	159.7356 g
Phosphorus, P	373.7735 mg
Folate, total	383.6062 g
Tocopherol, gamma	0.3964 mg
Fatty acids, total saturated 4:0	1.2388 g
Fatty acids, total saturated 22:1 undifferentiated	0.1871 g
Lycopene	0.61 g
Alanine	0.7923 g
Cholesterol	98.304 mg
Valine	1.0565 g
Fatty acids, total saturated 18:2 undifferentiated	1.8243 g
Glycine	0.8193 g
Carotene, alpha	2123.1262 g
Glucose (dextrose)	6.7215 g
Fatty acids, total saturated 14:0	3.8585 g
Zinc, Zn	2.6982 mg
Isoleucine	0.9464 g
Tocopherol, delta	0.0162 mg
Fatty acids, total saturated 12:0	1.0729 g
Fatty acids, total polyunsaturated	2.5433 g
Tocotrienol, gamma	0.0014 mg
Leucine	1.6519 g
Tocotrienol, alpha	0.1341 mg
Vitamin A, IU	11513.3772 IU
Folate, DFE	513.8662 g
Tryptophan	0.3316 g
Vitamin C, total ascorbic acid	50.3171 mg
Phytosterols	51.788 mg
Folic acid	185.37 g
Galactose	0.004 g
Fatty acids, total saturated 20:0	0.0055 g
Fatty acids, total saturated 6:0	0.7334 g
Starch	0.8723 g
Tyrosine	0.6526 g
Vitamin B-12	0.0038 g
Vitamin K (phylloquinone)	14.1964 g
Fatty acids, total saturated	24.2603 g
Histidine	0.5229 g
Fatty acids, total monounsaturated	12.0365 g
Threonine	0.7718 g
Folate, food	198.2362 g
Fatty acids, total polyunsaturated 24:0	0.0021 g
Cryptoxanthin, beta	4.6875 g
Vitamin E (alpha-tocopherol)	2.212 mg
Magnesium, Mg	144.7198 mg
Lysine	0.6458 g
Potassium, K	1059.123 mg
Fatty acids, total polyunsaturated 24:1 c	0.0129 g
Cystine	0.6797 g
Fluoride, F	5.472 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1.25 1/4	0	0	0
Ginger	2 inches	0	0	0
Oil	3 tablespoons	336.384	0	38.2003
Semolina	1 cup	601.2	121.6261	1.7535
Urad dal	1 teaspoon	0	0	0
Carrot	1	25.01	5.8438	0.1464
Onion	2	128	29.888	0.32
Coconut	2 tablespoons	0	0	0
Water	2 cups	0	0	0
Green Chili	1 tablespoon	3.75	0.8869	0.0188
Cumin Seed	1 teaspoon	7.875	0.929	0.4677
mustard seed	1 teaspoon	10.16	0.5618	0.7248
channa dal	1.5 1/2	0	0	0
curry leaf	8	0	0	0