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Soaking
Rinse barnyard millet and soak in water for 10-15 minutes. Drain water and keep it aside.
Samak bajriche upma
Samak bajriche upma has 120.5 calories per serving (1 Small Cup) — that's 120.4 calories per 100g. It provides 2g protein, 15.8g carbs, and 5.5g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Samak bajriche upma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories120.5 kcal
- Carbs15.8 g (63.1 kcal)
- Protein2.0 g (8.1 kcal)
- Fats5.5 g (49.3 kcal)
Nutrition Label
Samak bajriche upma
- Serving Size1 Small Cup (100 g)
- Calories120.5 kcal
- Carbs15.8 g
- Fiber1.4 g
- Sugar1.0 g
- Protein2.0 g
- Fat5.5 g
- Saturated fat1.0 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.8 g
- Cholesterol0.0 mg
- Sodium169.3 mg
Nutrition per 100g
- Calories120.4 kcal
- Carbs15.8 g
- Fiber1.4 g
- Sugar1.0 g
- Protein2.0 g
- Fat5.5 g
- Cholesterol0.0 mg
- Sodium169.2 mg
1 serving = 100.1g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Capsicum green
50 Grams
Peas fresh
25 Grams
Lemon juice
1 Tea Spoon
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
1 Table Spoon
Garlic big clove
10 Grams
Ginger fresh
2.5 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Red chilli powder
0.5 Tea Spoon
Barnyard millet
100 Grams
Instructions
1
2
Washing
Wash the vegetables thoroughly with water.
3
Chopping
Chop the vegetables into dices. Chop ginger, garlic, coriander, and chilies. Boil the peas and keep aside.
4
Sauteeing
Heat oil in a pan add chopped ginger, garlic, onions, green chilies. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (turmeric, red chili powder, salt). Let it cook for 2- 3 minutes.
5
Cooking
Now add water to these vegetables and allow them to boil. Cover the pan with its lid. On a medium flame simmer and cook this mixture till the veggies are almost done. About 8 to 10 minutes.
6
Simmering
Then add the soaked grains, and mix well so that lumps are not formed. Add salt as required. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, add chopped coriander leaves.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Glycemic Index
55 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 | Samak bajriche upma | Bari ari upma | Bharagu upma | Foxtail millet upma |
|---|---|---|---|---|
| Calories | 120.5 kcal | 175.2 kcal | 240.7 kcal | 233.9 kcal |
| Carbs | 15.8 g | 26.7 g | 34.7 g | 33.1 g |
| Protein | 2 g | 6.7 g | 5 g | 6.1 g |
| Fat | 5.5 g | 4.6 g | 9.1 g | 8.6 g |
| Fiber | 1.4 g | 2.9 g | 3.1 g | 4 g |
| Sugar | 1 g | 2.3 g | 2.8 g | 2.4 g |
| Sodium | 169.3 mg | 340.3 mg | 257.1 mg | 256.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 120.5 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 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2g 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 (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Samak bajriche upma stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (241-361.4 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Samak bajriche upma contains 120.5 kcal (2g protein, 15.8g carbs, 5.5g fat). That's 120.4 kcal per 100g. You can track exact portions in the Hint app.
At 120.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Samak bajriche upma has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Samak bajriche upma is light enough for dinner at 120.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Samak bajriche upma is low 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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.26.8.2261Curcumin 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/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
