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Healthy Cauliflower Upma
THEDELICIOUSCRESCENT.COM17Ingredients
40Minutes
270Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1/2 cauliflower head (chopped, 1 ½ pounds)
- 3/4 cup semolina
- 2 1/2 Tbsp. olive oil
- 1 tsp. mustard seeds
- 1/2 tsp. cumin seeds
- 2 tsp. chana dal (split chickpeas)
- 2 Tbsp. peanuts
- 1/2 Tbsp. ginger (grated)
- 8 curry leaves
- 1 cup finely chopped onions
- 1 jalapeno (/serrano/cayenne pepper, chopped)
- 1/3 cup mushrooms (chopped)
- 1/3 cup chopped tomatoes
- 1/4 cup green beans (or 2 tablespoons green peas)
- 2 cups water
- 3 Tbsp. coriander leaves (chopped)
- 3/4 tsp. salt (adjust as needed)
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NutritionView More
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270Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories270Calories from Fat100 |
| % DAILY VALUE |
| Total Fat11g17% |
| Saturated Fat1.5g8% |
| Trans Fat |
| Cholesterol |
| Sodium480mg20% |
| Potassium480mg14% |
| Protein8g |
| Calories from Fat100 |
| % DAILY VALUE |
| Total Carbohydrate34g11% |
| Dietary Fiber5g20% |
| Sugars4g |
| Vitamin A6% |
| Vitamin C70% |
| Calcium6% |
| Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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