Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 260 g | Sweet · Cooling |
 Green peas | 170 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, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the semolina and cut the green peas and curry leaves evenly.
- Warm the ghee and bloom the cumin and ginger until aromatic.
- Add the main ingredient and vegetables, stir for one minute, then pour in the water.
- Cook at a steady simmer until tender and cohesive; stir more often as the mixture thickens.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian breakfast grain tradition)
Green Pea Upma is served freshly cooked and warm as a grain-based morning meal. Vata: make it softer and use a little extra ghee. Pitta: favor cooling aromatics and moderate sour garnish. Kapha: keep it light, dry, and modestly spiced.
USDA Nutrition Facts for Green Pea Upma
| Nutrient | Per 100g | Per Serving (1 serving (310g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 308 kcal |
| Protein | 3.5 g | 10.8 g |
| Total Carbohydrates | 17.5 g | 54.2 g |
| Dietary Fiber | 1.6 g | 5.1 g |
| Total Sugars | 0.8 g | 2.4 g |
| Total Fat | 1.6 g | 5.0 g |
| Calcium | 13.3 mg | 41.3 mg |
| Iron | 0.63 mg | 1.96 mg |
| Magnesium | 16.2 mg | 50.1 mg |
| Phosphorus | 44.8 mg | 139.0 mg |
| Potassium | 79 mg | 246 mg |
| Sodium | 129 mg | 400 mg |
| Zinc | 0.41 mg | 1.27 mg |
| Copper | 0.07 mg | 0.23 mg |
| Manganese | 0.20 mg | 0.61 mg |
| Selenium | 0.3 µg | 0.8 µg |
| Vitamin C | 5.5 mg | 17.2 mg |
| Vitamin A (RAE) | 16.5 µg | 51.1 µg |
| Vitamin E | 0.21 mg | 0.64 mg |
| Vitamin K | 5.4 µg | 16.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.00 mg | 3.10 mg |
| Vitamin B6 | 0.05 mg | 0.14 mg |
| Folate (DFE) | 24.1 µg | 74.6 µg |
| Choline | 4.4 mg | 13.6 mg |
