Sooji Upma

Sooji Upma is a fragrant and savory Indian breakfast dish made from semolina, vegetables, and aromatic spices. It's quick to prepare, making it a perfect start to the day with its wholesome flavors and textures.

Ingredients

• Semolina (Sooji) - 1 cup
• Water - 2 cups
• Vegetable oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Chana dal (split chickpeas) - 2 tablespoons
• Urad dal (split black gram) - 1 tablespoon
• Onion - 1 medium, finely chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Carrot - 1 small, finely chopped
• Green peas - 1/4 cup
• Curry leaves - 8-10 leaves
• Salt - to taste
• Coriander leaves - for garnish

Steps

1. Heat the oil in a pan over medium heat. Add mustard seeds and let them crackle.
2. Add cumin seeds, chana dal, and urad dal, and sauté until they are golden brown.
3. Stir in the chopped onions, green chili, ginger, and curry leaves. Sauté until the onions are translucent.
4. Add the chopped carrot and green peas to the pan, and cook for 2-3 minutes until the vegetables are slightly tender.
5. Pour in the water and season with salt. Bring the water to a boil.
6. Once boiling, gradually add the semolina while stirring continuously to avoid lumps.
7. Reduce the heat to low, cover the pan, and cook for another 5-7 minutes until the semolina absorbs the water and is fluffy.
8. Fluff the upma with a fork and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 280
• Protein: 8 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 4 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 carbohydrates, providing energy for the day.
• Contains dietary fiber, which aids in digestion.

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