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Keto Upma

Key Stats

🥗 🥛
21.33 Net Carbs per Serving

Prep Time: 15 minutes

Cooking Time: 20 minutes

Serves: 4

Type: Vegetarian

Source: External Link

Category: Indian

  • Ingredients

    S.No Ingredient Amount Step
    1. Ghee 2 tbsp Step 1
    1 tbsp Step 3
    1 tbsp Step 6
    2. Almond Flour 1 cup Step 1
    3. Peanuts 2.5 tbsp Step 3
    4. Cashew Nuts 60 gms (8-10) Step 4
    5. Extra Virgin Olive Oil 2 tbsp Step 6
    6. Mustard Seeds 1/2 tsp Step 7
    7. Cumin Seeds 1/4 tsp Step 7
    8. Chana Dal 1/2 tsp Step 7
    9. Urad Dal 1 tbsp Step 7
    10. Curry Leaves 10 gms Step 7
    11. Ginger 1 inch (chopped) Step 8
    12. Green Chillies 30 gms (3 finely chopped) Step 8
    13. Onion 100 gms( 1 medium) Step 8
    14. Pink Himalayan Salt to taste
    15. Turmeric Powder 1/2 tsp Step 9
    16. Red Chilli Powder 1/4 tsp (degi) Step 9
    17. Tomato Puree 1 cup Step 9
    18. Erythritol 1/2 tsp Step 10
    19. Water 3 cups Step 10
    20. Tomatoes 100 gms (2 medium chopped) Step 10
    21. Lemon Juice 1/2 tbsp Step 10
    22. Fresh Coriander 2 tbsp (chopped) Step 15
    23. Fresh Mint Leaves 2 tbsp (chopped) Step 15
    24. Green Chilli 10 gms(1 finely chopped) Step 16

  • Cookware


    1. Small Pan
    2. Spatula
    3. Lid
    4. Small Bowl
    5. Bowl
    6. Hob
    7. Deep Pan

Nutritionix Link

Copy the ingredients from below and adjust as needed.

Copy Ingredients 
Ghee - 2 TBSP
Ghee - 1 TBSP
Ghee - 1 TBSP
Almond Flour - 1 CUP
Peanuts - 2.5 TBSP
Cashew Nuts - 60 GMS
Extra Virgin Olive Oil - 2 TBSP
Mustard Seeds - 1/2 TSP
Cumin Seeds - 1/4 TSP
Chana Dal - 1/2 TSP
Urad Dal - 1 TBSP
Curry Leaves - 10 GMS
Ginger - 1 INCH
Green Chillies - 30 GMS
Onion - 100 GMS
Pink Himalayan Salt - to taste
Turmeric Powder - 1/2 TSP
Red Chilli Powder - 1/4 TSP
Tomato Puree - 1 CUP
Erythritol - 1/2 TSP
Water - 3 CUPS
Tomatoes - 100 GMS
Lemon Juice - 1/2 TBSP
Fresh Coriander - 2 TBSP
Fresh Mint Leaves - 2 TBSP
Green Chilli - 10 GMS

  • Steps

    • Step 1: In a deep pan heat 2 tbsp ghee and add 1 cup almond flour and lightly roast it until dry on medium heat.
    • Step 2: Transfer into a bowl and keep aside.
    • Step 3: Add 1 tbsp ghee in a small pan and add 2.5 tbsp peanuts and fry them for 30 seconds.
    • Step 4: Then add 60 gms (8-10) cashew nuts and fry both until light brown.
    • Step 5: Transfer into a small bowl and keep aside.
    • Step 6: In the deep pan heat 1 tbsp ghee, 2 tbsp extra virgin olive oil.
    • Step 7: Add 1/2 tsp mustard seeds, 1/4 tsp cumin seeds, 1/2 tsp chana dal, 1 tbsp urad dal, 10 gms curry leaves and saute until light brown.
    • Step 8: Now add 1 inch (chopped) ginger, 30 gms (3 finely chopped) green chillies, 100 gms( 1 medium) onion and saute until translucent.
    • Step 9: Then add Pink Himalayan Salt (to taste), 1/2 tsp turmeric powder, 1/4 tsp (degi) red chilli powder, 1 cup tomato puree and saute for 2-3 minutes on medium heat.
    • Step 10: Then add 1/2 tsp erythritol, 3 cups water, 100 gms (2 medium chopped) tomatoes, 1/2 tbsp lemon juice.
    • Step 11: Mix everything properly then bring it to a boil.
    • Step 12: Now add roasted almond flour from first step slowly so there are no lumps forming by stirring it continuously.
    • Step 13: Next add fried nuts, mix them and sprinkle some water on top then cover with a lid and cook it for 2 minutes.
    • Step 14: Remove the lid and switch off the hob.
    • Step 15: Now add 2 tbsp (chopped) fresh coriander and 2 tbsp (chopped) fresh mint leaves.
    • Step 16: Finally add 10 gms(1 finely chopped) green chilli and mix it using spatula.
    • Step 17: Serve hot.

  • Process

    Step 1: In a deep pan heat2 tbsp gheeandadd1 cup almond flourand lightlyroast it until dry on medium heat.Step 2: Transfer into a bowl and keep aside.Step 3: Add1 tbsp gheein a small pan andadd2.5 tbsp peanutsand fry themfor 30 seconds.Step 4: Then add60 gms (8-10) cashew nutsand fry both until light brown.Step 5: Transfer into a small bowl and keep aside.Step 6: In the deep pan heat1 tbsp ghee,2 tbsp extra virgin olive oil.Step 7: Add1/2 tsp mustard seeds,1/4 tsp cumin seeds,1/2 tsp chana dal,1 tbspurad dal,10 gmscurry leavesand saute until light brown.Step 8: Now add1 inch (chopped) ginger,30 gms (3 finely chopped)green chillies,100 gms( 1 medium)onionand saute until translucent.Step 9: Then addpink himalayan salt(to taste),1/2 tsp turmeric powder,1/4 tsp (degi) red chilli powder,1 cup tomato pureeand saute for2-3 minutes on medium heat.Step 10: Then add1/2 tsp erythritol,3 cups water,100 gms (2 medium chopped) tomatoes,1/2 tbsp lemon juice.Step 11: Mix everything properly then bring it to a boil.Step 12: Now add roasted almond flour from first stepslowly so there are no lumps forming by stirringit continuously.Step 13: Next add fried nuts, mix them and sprinkle somewater on top then cover with a lid and cook it for2 minutes.Step 14: Remove the lid and switch off the hob.Step 15: Now add2 tbsp (chopped)fresh corianderand2 tbsp (chopped) fresh mint leaves.Step 16: Finally add10 gms(1 finely chopped)green chilliand mix it using spatula.Step 17: Serve hot.

Nutrition Info

Nutrition Labels

Scroll to see nutrition facts for different servings and weights for this recipe.

◀
Nutrition Facts
Amount In Whole Recipe (1738.5 gms)
Net Carbs 85.32 g
Calories 3155.69 Kcal
% Daily Value*
Total Fat 276.14 grams 394.49% Daily Value
Saturated Fat 59.7 grams 298.49% Daily Value
Trans Fat 0.05 grams
Polyunsaturated Fat 41.08 grams
Monounsaturated Fat 158.64 grams
Cholesterol 153.6 milligrams 51.2% Daily Value
Sodium 459.64 milligrams 19.98% Daily Value
Total Carbohydrates 134.58 grams 51.76% Daily Value
Dietary Fiber 49.26 grams 164.19% Daily Value
Sugars 35.51 grams
Protein 84.99 grams
Vitamin D 0.0 micrograms 0.0% Daily Value
Calcium 902.59 milligrams 128.94% Daily Value
Iron 29.06 milligrams 247.3% Daily Value
Potassium 5064.28 milligrams 144.69% Daily Value
Zinc 14.85 milligrams 180.02% Daily Value
Caffeine 0.0mg
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Data not available
Nutrition Facts
Amount Per 100gms
Net Carbs 4.91 g
Calories 181.52 Kcal
% Daily Value*
Total Fat 15.88 grams 22.69% Daily Value
Saturated Fat 3.43 grams 17.17% Daily Value
Trans Fat 0.0 grams
Polyunsaturated Fat 2.36 grams
Monounsaturated Fat 9.13 grams
Cholesterol 8.84 milligrams 2.95% Daily Value
Sodium 26.44 milligrams 1.15% Daily Value
Total Carbohydrates 7.74 grams 2.98% Daily Value
Dietary Fiber 2.83 grams 9.44% Daily Value
Sugars 2.04 grams
Protein 4.89 grams
Vitamin D 0.0 micrograms 0.0% Daily Value
Calcium 51.92 milligrams 7.42% Daily Value
Iron 1.67 milligrams 14.22% Daily Value
Potassium 291.3 milligrams 8.32% Daily Value
Zinc 0.85 milligrams 10.36% Daily Value
Caffeine 0.0mg
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Data not available
Nutrition Facts
Amount Per Serving (Total Servings: 4)
Net Carbs 21.33 g
Calories 788.92 Kcal
% Daily Value*
Total Fat 69.04 grams 98.62% Daily Value
Saturated Fat 14.92 grams 74.62% Daily Value
Trans Fat 0.01 grams
Polyunsaturated Fat 10.27 grams
Monounsaturated Fat 39.66 grams
Cholesterol 38.4 milligrams 12.8% Daily Value
Sodium 114.91 milligrams 5.0% Daily Value
Total Carbohydrates 33.64 grams 12.94% Daily Value
Dietary Fiber 12.31 grams 41.05% Daily Value
Sugars 8.88 grams
Protein 21.25 grams
Vitamin D 0.0 micrograms 0.0% Daily Value
Calcium 225.65 milligrams 32.24% Daily Value
Iron 7.26 milligrams 61.83% Daily Value
Potassium 1266.07 milligrams 36.17% Daily Value
Zinc 3.71 milligrams 45.01% Daily Value
Caffeine 0.0mg
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Data not available
Nutrition Facts
Amount in 2 Servings (Total Servings: 4)
Net Carbs 42.66 g
Calories 1577.84 Kcal
% Daily Value*
Total Fat 138.07 grams 197.24% Daily Value
Saturated Fat 29.85 grams 149.24% Daily Value
Trans Fat 0.02 grams
Polyunsaturated Fat 20.54 grams
Monounsaturated Fat 79.32 grams
Cholesterol 76.8 milligrams 25.6% Daily Value
Sodium 229.82 milligrams 9.99% Daily Value
Total Carbohydrates 67.29 grams 25.88% Daily Value
Dietary Fiber 24.63 grams 82.09% Daily Value
Sugars 17.75 grams
Protein 42.49 grams
Vitamin D 0.0 micrograms 0.0% Daily Value
Calcium 451.29 milligrams 64.47% Daily Value
Iron 14.53 milligrams 123.65% Daily Value
Potassium 2532.14 milligrams 72.35% Daily Value
Zinc 7.43 milligrams 90.01% Daily Value
Caffeine 0.0mg
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Data not available
▶

Cooklang

Recipe in Cooklang 
>> Serving Size: 4
>> Type: Vegetarian
>> Category: Indian
>> Cooking Time: 20 minutes
>> Prep Time: 15 minutes
>> Source: https://ranveerbrar.com/recipes/masala-tomato-upma/
In a #deep pan{} heat @ghee{2%tbsp} and add @almond flour{1%cup} and lightly roast it until dry on medium heat.
Transfer into a #bowl{} and keep aside.
Add @ghee{1%tbsp} in a #small pan{} and add @peanuts{2.5%tbsp} and fry them for ~{30%seconds}.
Then add @cashew nuts{60%gms (8-10)} and fry both until light brown.
Transfer into a #small bowl{} and keep aside.
In the #deep pan{} heat @ghee{1%tbsp}, @extra virgin olive oil{2%tbsp}.
Add @mustard seeds{1/2%tsp}, @cumin seeds{1/4%tsp}, @chana dal{1/2%tsp}, @urad dal{1%tbsp}, @curry leaves{10%gms} and saute until light brown.
Now add @ginger{1%inch (chopped)}, @green chillies{30%gms (3 finely chopped)}, @onion{100%gms( 1 medium)} and saute until translucent.
Then add @Pink Himalayan Salt{to taste}, @turmeric powder{1/2%tsp}, @red chilli powder{1/4%tsp (degi)}, @tomato puree{1%cup} and saute for ~{2-3%minutes} on medium heat.
Then add @erythritol{1/2%tsp}, @water{3%cups}, @tomatoes{100%gms (2 medium chopped)}, @lemon juice{1/2%tbsp}. 
Mix everything properly then bring it to a boil.
Now add roasted almond flour from first step slowly so there are no lumps forming by stirring it continuously.
Next add fried nuts, mix them and sprinkle some water on top then cover with a #lid{} and cook it for ~{2%minutes}.
Remove the lid and switch off the #hob{}. 
Now add @fresh coriander{2%tbsp (chopped)} and @fresh mint leaves{2%tbsp (chopped)}.
Finally add @green chilli{10%gms(1 finely chopped)} and mix it using #spatula{}.
Serve hot.

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