Karnataka Style Upma

Karnataka Style Upma is a savory, comforting dish made from semolina, infused with aromatic spices and vegetables, perfect for a midnight snack. This quick and nutritious meal is both filling and satisfying, combining textures and flavors that awaken the palate.

Ingredients

• Semolina (rava) - 1 cup
• Water - 2 cups
• Oil (coconut or vegetable) - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Urad dal (split black gram) - 1 tablespoon
• Chana dal (split chickpeas) - 1 tablespoon
• Green chilies (finely chopped) - 1-2
• Ginger (grated) - 1 teaspoon
• Onion (finely chopped) - 1 medium
• Carrot (finely chopped) - 1 small
• Green peas - 1/4 cup
• Curry leaves - 8-10 leaves
• Salt - to taste
• Fresh coriander (chopped) - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Heat oil in a pan over medium flame. Once hot, add mustard seeds and let them crackle.
2. Add cumin seeds, urad dal, and chana dal to the pan. Sauté until the dals turn golden brown.
3. Stir in the green chilies, grated ginger, and chopped onion. Sauté until the onion becomes translucent.
4. Add the chopped carrot and green peas to the pan, and cook for 2-3 minutes until slightly tender.
5. Add water and salt to the pan and bring it to a boil.
6. Once boiling, reduce the heat to low and slowly add the semolina, stirring continuously to avoid lumps.
7. Cook for about 5 minutes, stirring occasionally, until the semolina absorbs the water and the mixture thickens.
8. Add curry leaves and lemon juice, mix well, and cook for an additional 1-2 minutes.
9. Remove from heat, garnish with fresh coriander, and serve hot.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in carbohydrates, providing energy for late-night cravings.
• Contains fiber from vegetables, aiding in digestion.

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