369 kcal
12g protein · 20 min
Upma (semolina breakfast)
A vegan, lighter version of the South Indian breakfast staple: the semolina is dry-roasted to a nutty aroma instead of drowned in ghee, mustard seeds tempered and peanuts for crunch — warming and filling, yet clean, not greasy.
369 kcal12g ProteinOne pan
369 kcal↓ saves ~ 70 kcal
Traditional ghee-and-oil-heavy upma≈440 kcal
MakanFit369 kcal
P 12gC 56gF 11gFib 6g
Why it fits your goal
Indian / MamakSpice depth is the mamak soul — spices are nearly calorie-free; we just demote the oil from lead role to supporting cast.
Key ingredients
- Semolina · 7.6g
- Peanuts · 2.6g
- Long beans · 0.8g
Prep
8
min
Cook
12
min
Serve
1
Servings
Total · 20 min
Equipment needed:🔧 tool_non_stick_pan
Share this dishServings
1
Protein· 1
- 10 g peanuts10g
Carbs· 1
- 60 g semolina60g
Vegetables· 4
- 40 g carrot (small dice)40g
- 30 g long beans (chopped)30g
- 40 g red onion (diced)40g
- 4 g ginger (minced)(staple)4g
Sauces· 1
- 2 g mustard seeds2g
Spices· 2
- 1 small sprig curry leaves1g
- pinch of salt(staple)2g
Fats & oils· 1
- 5 g cooking oil (1 tsp)5g
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