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Toast the bread
In toaster or tawa toast the bread to golden brown and crisp. Further, cut the bread slices into cubes and keep aside.
- Serving Size 1 Medium Cup (200 g)
- Calories189.6 kcal
- Carbs25.8 g (103.2 kcal)
- Protein6.7 g (26.8 kcal)
- Fats6.6 g (59.5 kcal)
Appam upma recipe
Appam upma is a good source of dietary fiber, protein, calcium, phosphorus, magnesium, copper, potassium, thiamin, niacin, vitamin b6, biotin, vitamin E, and an excellent source of beta carotene, lutein, vitamin C, and vitamin D. HINT: It helps in improving muscle mass and boosting immunity.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Whole wheat bread
100 Grams
Capsicum green
50 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Ginger fresh
5 Grams
Onion small
50 Tea Spoon
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Sauteeing
In a large kadai heat oil. Further add mustard seeds and curry leaves. Saute till the mustard seeds to splutter. Furthermore, add onions, ginger paste and green chilli. Saute till onions sweat and turn translucent. Now add tomatoes and saute well. saute till the tomatoes turn soft and mushy.
3
Add spices
Add turmeric, chili powder, and salt. saute for a minute on low flame till the spices are cooked well. Now add capsicum and continue to saute. do not over cook and make sure to retain the crunchiness of capsicum. Add 2 tbsp of water and mix the mixture well.
4
Cooking
Further add toasted bread pieces. and mix gently without breaking the bread pieces. also cover and simmer for 2-3 minutes, making sure the bread absorbs masala.
5
Serving
Serve bread upma garnished with coriander leaves.
Nutrition Label
Appam upma
- Serving Size1 Medium Cup (200 g)
- Calories189.6 kcal
- Carbs25.8 g
- Fiber5.1 g
- Sugar6.7 g
- Protein6.7 g
- Fat6.6 g
- Saturated fat1.3 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat2.5 g
- Cholesterol0.0 mg
- Sodium483.8 mg
Also Known As
Glycemic Index
43 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Appam upma | Baingan dal | Begun Dal | Brinjal dal |
|---|---|---|---|---|
| Calories | 189.6 kcal | 115.6 kcal | 115.6 kcal | 115.6 kcal |
| Carbs | 25.8 g | 15.9 g | 15.9 g | 15.9 g |
| Protein | 6.7 g | 6.1 g | 6.1 g | 6.1 g |
| Fat | 6.6 g | 3 g | 3 g | 3 g |
| Fiber | 5.1 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 6.7 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 483.8 mg | 331.6 mg | 331.6 mg | 331.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
