Upma with Peanuts
Upma with peanuts is a savory, warm porridge-like dish from South India, made by roasting and cooking fine semolina (rava) with tempered spices, onions, and crunchy peanuts. It's a beloved breakfast or quick snack, often seasoned with mustard seeds, curry leaves, and a hint of lemon. The peanuts add a protein-rich, nutty contrast to the soft, fluffy semolina base.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates from semolina, with a moderate amount of plant-based protein and healthy fats contributed by the peanuts. A typical serving provides a good balance of energy, dietary fiber, and essential minerals like iron and magnesium, with a calorie range of approximately 250-350 kcal per cup.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 6 g |
| Carbs | 35 g |
| Fat | 10 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 400 mg |
| Potassium | 180 mg |
| Iron | 2.5 mg |
| Magnesium | 50 mg |
| Phosphorus | 100 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 2 mg |
| Folate | 40 mcg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, upma is a versatile comfort food across India, often customized with regional variations like adding vegetables or using different grains. Nutritionally, the combination of semolina and peanuts creates a more complete protein profile than semolina alone, making it a satisfying vegetarian option.
