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Aloo upma sabzi
  • Serving Size 1 Small Cup (100 g)
  • Calories216.4 kcal
  • Carbs25.7 g (102.7 kcal)
  • Protein5.8 g (23.3 kcal)
  • Fats10.0 g (90.4 kcal)

Aloo upma sabzi recipe

Aloo upma sabzi is a good source of copper, vitamin B6, vitamin C, vitamin E, beta carotene, lutein, and an excellent source of vitamin D. HINT: It helps maintain healthy skin and boosts immunity.

Cooking time: 5 minutes

Serves: 4 persons

Ingredients
Potato
200 Grams
Bengal gram dal
1 Tea Spoon
Black gram dal
1 Tea Spoon
Lemon juice
1 Tea Spoon
Chillies green - all varieties
2 Grams
Coriander leaves
15 Grams
Curry leaves
10 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Instructions
1
Boil the potatoes
Place the potatoes into a large pot and cover with salted water. Bring to a boil; reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Remove and discard the skins; roughly mash the potatoes into coarse chunks. Set aside.
2
Add the tempering
Heat the oil in a skillet. Fry the urad dal, chana dal, mustard seed, and dried red chile peppers in the oil until the seeds begin to splutter. Sprinkle the asafoetida powder over the mixture. Stir the onion, green chile peppers, and curry leaves into the mixture and cook until the onion is lightly browned, about 3 minutes
3
Add potatoes
Add the potatoes, turmeric,, ginger, and salt; cook and stir until the potatoes are thoroughly reheated about 5 minutes.
4
Serve hot
Remove from heat and add the lime juice and cilantro to serve.
Nutrition Label

Aloo upma sabzi

  • Serving Size1 Small Cup (100 g)
  • Calories216.4 kcal
  • Carbs25.7 g
  • Fiber9.7 g
  • Sugar1.4 g
  • Protein5.8 g
  • Fat10.0 g
  • Saturated fat1.5 g
  • Mono unsaturated fat4.2 g
  • Poly unsaturated fat3.1 g
  • Cholesterol1.4 mg
  • Sodium297.7 mg

Also Known As

Alu upamara tarakari Potato upma curry Urulaikkizhangu Upma Kari Urulakkizhangu Upma

Glycemic Index

43 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientAloo upma sabziBesan aloo sabziBesan potato curryBessan urulakkizhangu kari
Calories216.4 kcal128.9 kcal128.9 kcal128.9 kcal
Carbs25.7 g15 g15 g15 g
Protein5.8 g3 g3 g3 g
Fat10 g6.3 g6.3 g6.3 g
Fiber9.7 g2.5 g2.5 g2.5 g
Sugar1.4 g1.9 g1.9 g1.9 g
Sodium297.7 mg306.2 mg306.2 mg306.2 mg
Cholesterol1.4 mg1.4 mg1.4 mg1.4 mg

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