Karnataka Upma

Karnataka Upma is a savory, spiced semolina dish loaded with vegetables, making it a wholesome and nutritious brunch option. This flavorful dish is quick to prepare and perfect for starting your day with a burst of energy.

Ingredients

• Semolina (Rava) - 100 grams
• Water - 400 ml
• Oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Urad dal (split black gram) - 1 tablespoon
• Chana dal (split chickpeas) - 1 tablespoon
• Green chilies - 2, finely chopped
• Ginger - 1 inch, grated
• Onion - 1 medium, chopped
• Carrot - 1 medium, finely chopped
• Green peas - 50 grams (fresh or frozen)
• Curry leaves - 8-10 leaves
• Salt - to taste
• Coriander leaves - for garnish, chopped

Steps

1. In a pan, heat 2 tablespoons of oil over medium heat.
2. Add mustard seeds and let them splutter.
3. Add urad dal and chana dal, sauté until they turn golden brown.
4. Stir in the chopped green chilies, grated ginger, and chopped onion. Sauté until the onions are translucent.
5. Add the chopped carrot, green peas, and curry leaves. Cook for about 2-3 minutes until the vegetables soften.
6. In a separate pot, bring 400 ml of water to a boil. Add salt to taste.
7. Gradually add 100 grams of semolina to the boiling water while continuously stirring to avoid lumps.
8. Lower the heat and cook for about 5-7 minutes, stirring occasionally until the semolina absorbs the water and becomes fluffy.
9. Once cooked, turn off the heat and let it sit for a couple of minutes.
10. Fluff the upma with a fork, garnish with chopped coriander leaves, and serve hot.

Nutrition

• Calories: 290
• 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: 8 g
• Water: 0.4 L

Health Benefits

• Rich in fiber from semolina and vegetables, promoting digestive health.
• Provides essential vitamins and minerals, especially from carrots and peas.

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