Murmura Upma

Murmura Upma is a delightful Indian breakfast made with puffed rice, vegetables, and spices, offering a light yet satisfying meal. Perfect for a quick morning boost, this gluten-free dish is both nutritious and flavorful.

Ingredients

• Puffed rice (murmura) - 1 cup
• Onion - 1 medium, finely chopped
• Tomato - 1 small, chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Peas - 1/4 cup, fresh or frozen
• Carrot - 1 small, grated
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Turmeric powder - 1/4 teaspoon
• Oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Water - 1/2 cup

Steps

1. Heat oil in a pan over medium heat.
2. Add mustard seeds and let them splutter.
3. Add curry leaves, chopped onions, and slit green chili; sauté until onions are translucent.
4. Stir in grated ginger, chopped tomato, and peas; cook for 2-3 minutes.
5. Add grated carrot, turmeric powder, and salt; mix well and cook for another 2 minutes.
6. Pour in 1/2 cup of water and bring to a boil.
7. Once boiling, add the puffed rice, mix well, and cook for another 2-3 minutes until the mixture is well combined.
8. Remove from heat, add lemon juice and chopped coriander leaves, and mix well.
9. Serve hot.

Nutrition

• Calories: 220
• Protein: 5 g
• Carbs: 34 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.1 L

Health Benefits

• Rich in fiber, aiding in digestion.
• Low in calories, making it a weight-friendly option.

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