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Make a paste
Grind soaked and drained idli rice, along with freshly grated coconut, dry red chillies, and make a coarse mixture with 1/4 cup of water. Set aside.
Andhra Style Thenga Swadishkaricha Ari Upma
Andhra Style Thenga Swadishkaricha Ari Upma has 252.7 calories per serving (1 Medium Cup) — that's 124.5 calories per 100g. It provides 5.9g protein, 34.3g carbs, and 10.2g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, heart health, PCOS. The 4.9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Andhra Style Thenga Swadishkaricha Ari Upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories252.7 kcal
- Carbs34.3 g (137.1 kcal)
- Protein5.9 g (23.5 kcal)
- Fats10.2 g (92.2 kcal)
Nutrition Label
Andhra Style Thenga Swadishkaricha Ari Upma
- Serving Size1 Medium Cup (200 g)
- Calories252.7 kcal
- Carbs34.3 g
- Fiber4.9 g
- Sugar2.8 g
- Protein5.9 g
- Fat10.2 g
- Saturated fat2.7 g
- Mono unsaturated fat3.3 g
- Poly unsaturated fat2.5 g
- Cholesterol0.0 mg
- Sodium342.0 mg
Nutrition per 100g
- Calories124.5 kcal
- Carbs16.9 g
- Fiber2.4 g
- Sugar1.4 g
- Protein2.9 g
- Fat5.0 g
- Cholesterol0.0 mg
- Sodium168.5 mg
1 serving = 203g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Peanuts
2 Tea Spoon
Bengal gram dal
1 Tea Spoon
Black gram dal
1 Tea Spoon
Lemon juice
1 Tea Spoon
Chillies green - all varieties
15 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Chillies red
10 Grams
Turmeric powder
1 Grams
Coconut kernel fresh
1 Table Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Rice flour
100 Grams
Instructions
1
2
Sauteeing
Heat a heavy-bottomed vessel and add oil. Once the oil is hot, add urad dal, chana dal, mustard seeds,curry leaves, dry red chilies and groundnuts. Add turmeric. salt, red chilli powder and saute.
3
Cooking
Once they all turn light brown, crunchy, add the onion, ginger, coarse coconut and rice mixture into the pan and mix it. Keep it closed and cook for about 20 minutes on low heat. Adjust water if needed. Stir with a ladle every 5 minutes or so.Keep it closed and cook until the rice gets cooked and water is absorbed.
4
Serving
Transfer it to a serving bowl, garnish with coriander leaves and a dash of lemon. Serve hot.
Glycemic Index
40 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Andhra Style Thenga Swadishkaricha Ari Upma | Ari rava upma | Arisi Rava Upma | Chawal rava upma |
|---|---|---|---|---|
| Calories | 252.7 kcal | 280.3 kcal | 280.3 kcal | 280.3 kcal |
| Carbs | 34.3 g | 46 g | 46 g | 46 g |
| Protein | 5.9 g | 9.2 g | 9.2 g | 9.2 g |
| Fat | 10.2 g | 6.6 g | 6.6 g | 6.6 g |
| Fiber | 4.9 g | 6.1 g | 6.1 g | 6.1 g |
| Sugar | 2.8 g | 1.8 g | 1.8 g | 1.8 g |
| Sodium | 342 mg | 332.2 mg | 332.2 mg | 332.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 252.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.9g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (2.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) with 4.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~203g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~203g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~203g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~203g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~63.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Andhra Style Thenga Swadishkaricha Ari Upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (505.5-758.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Andhra Style Thenga Swadishkaricha Ari Upma contains 252.7 kcal (5.9g protein, 34.3g carbs, 10.2g fat). That's 124.5 kcal per 100g. You can track exact portions in the Hint app.
At 252.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.9g fiber further slows glucose absorption. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Andhra Style Thenga Swadishkaricha Ari Upma has 5.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Andhra Style Thenga Swadishkaricha Ari Upma at 252.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Andhra Style Thenga Swadishkaricha Ari Upma is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (40) with 4.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
