Baked Upma

Baked Upma is a delightful twist on the traditional South Indian dish, combining the comforting flavors of semolina and spices baked to perfection. This vegan dish offers a nutritious and hearty meal for any time of day, filled with veggies and aromatic seasonings.

Ingredients

• Semolina - 1 cup
• Water - 2 cups
• Mixed vegetables (carrot, peas, bell pepper) - 1 cup, chopped
• Onion - 1 medium, finely chopped
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Green chili - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Preheat your oven to 180°C (350°F).
2. In a pan, heat 1 tablespoon of olive oil over medium heat and add mustard seeds. Once they crackle, add cumin seeds, chopped onion, green chili, and grated ginger. Sauté until the onion is translucent.
3. Add the mixed vegetables and turmeric powder to the pan. Cook for about 5 minutes until the vegetables are slightly tender.
4. In a bowl, combine the semolina and salt. Slowly add the sautéed vegetable mixture along with 2 cups of water, stirring to avoid lumps.
5. Grease a baking dish with the remaining tablespoon of olive oil. Pour the semolina mixture into the dish and spread it evenly.
6. Bake in the preheated oven for 20-25 minutes or until the top is golden brown.
7. Once baked, remove from the oven and let it cool for a few minutes. Drizzle with lemon juice and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 300
• Protein: 8 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• A good source of vitamins and minerals from the mixed vegetables.

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