Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 260 g | Sweet · Cooling |
 Green peas | 140 g | Sweet, Astringent · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the semolina as appropriate for the grain.
- Warm the ghee and bloom the cumin and ginger.
- Add the grain and green peas, curry leaves; stir for one minute.
- Pour in the water and cook at a steady simmer until tender and cohesive.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary warm-breakfast cooking)
Semolina Pea Upma is a freshly cooked warm breakfast rather than a chilled cereal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Semolina Pea Upma
| Nutrient | Per 100g | Per Serving (1 serving (297g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 302 kcal |
| Protein | 3.5 g | 10.4 g |
| Total Carbohydrates | 17.8 g | 53.1 g |
| Dietary Fiber | 1.6 g | 4.7 g |
| Total Sugars | 0.7 g | 2.0 g |
| Total Fat | 1.7 g | 5.0 g |
| Calcium | 13.2 mg | 39.3 mg |
| Iron | 0.62 mg | 1.85 mg |
| Magnesium | 16.0 mg | 47.6 mg |
| Phosphorus | 44.0 mg | 130.9 mg |
| Potassium | 77 mg | 228 mg |
| Sodium | 134 mg | 399 mg |
| Zinc | 0.40 mg | 1.18 mg |
| Copper | 0.07 mg | 0.21 mg |
| Manganese | 0.19 mg | 0.58 mg |
| Selenium | 0.2 µg | 0.7 µg |
| Vitamin C | 4.8 mg | 14.2 mg |
| Vitamin A (RAE) | 16.2 µg | 48.3 µg |
| Vitamin E | 0.19 mg | 0.55 mg |
| Vitamin K | 5.0 µg | 14.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.99 mg | 2.94 mg |
| Vitamin B6 | 0.04 mg | 0.13 mg |
| Folate (DFE) | 23.4 µg | 69.8 µg |
| Choline | 3.9 mg | 11.5 mg |
