Tomato Upma
Tomato Upma is a savory South Indian breakfast dish made by cooking roasted semolina (rava) with a tempering of spices, onions, and fresh tomatoes. It's a quick, comforting one-pot meal that's a popular variation of the classic upma, known for its tangy flavor and soft, fluffy texture.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates from the semolina, providing moderate energy. It offers a good balance of nutrients, including fiber from vegetables and vitamins like Vitamin C from the tomatoes, with a typical serving containing around 250-300 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 32 g |
| Fat | 7.5 g |
| Fiber | 3.5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.8 mg |
| Magnesium | 45 mg |
| Phosphorus | 95 mg |
| Vitamin C | 15 mg |
| Folate | 55 mcg |
| Vitamin B3 (Niacin) | 2.1 mg |
| Manganese | 0.9 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, upma is a staple breakfast across South India, and the tomato version is a beloved, quick-to-make twist that adds a burst of color and tangy flavor. Nutritionally, the tempering technique (tadka) used with mustard seeds and curry leaves helps release fat-soluble antioxidants, enhancing the dish's overall nutritional profile.
