Rawa Upma Bake

Rawa Upma Bake is a wholesome twist on the traditional South Indian upma, baked to perfection with a medley of vegetables and spices. This dish is not only delicious but also a nutritious option for breakfast or brunch.

Ingredients

• Semolina (Rawa) - 100 grams
• Mixed vegetables (carrot, peas, bell pepper) - 100 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Curry leaves - 8-10 leaves
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Olive oil - 1 tablespoon
• Water - 300 ml
• Coriander leaves - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. In a pan, heat olive oil over medium heat and add mustard seeds and cumin seeds. Once they splutter, add curry leaves, onion, and green chili. Sauté until onions are translucent.
3. Add grated ginger, chopped tomato, turmeric powder, and salt, and cook until the tomatoes soften.
4. Stir in the mixed vegetables and cook for about 5 minutes until they are slightly tender.
5. In a separate bowl, dry roast the semolina on low heat for 3-4 minutes until it turns light golden.
6. Add the roasted semolina to the vegetable mixture and stir well.
7. Gradually pour in the water, mixing continuously to avoid lumps. Cook for 5 minutes until the mixture thickens.
8. Transfer the mixture to a greased baking dish, spreading it evenly.
9. Bake in the preheated oven for 20 minutes until the top is golden and slightly crispy.
10. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• High in fiber from vegetables, promoting digestive health.
• Rich in essential nutrients and vitamins from mixed vegetables.

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