Upma

Upma is a savory South Indian breakfast dish made from semolina, packed with vegetables and spices, offering a delightful start to your day. This vegan dish is both nutritious and filling, perfect for a wholesome breakfast.

Ingredients

• Semolina - 100 grams
• Water - 400 milliliters
• Oil - 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 - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Onion - 1 medium, finely chopped
• Carrot - 1 small, diced
• Green peas - 50 grams
• Coriander leaves - a handful, chopped
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
3. Add green chilies, grated ginger, and chopped onion. Sauté until onions are translucent.
4. Stir in the diced carrot and green peas, cooking for about 3-4 minutes until they soften.
5. Add semolina to the pan and roast it for about 5 minutes, stirring continuously until it becomes light golden.
6. Pour in the water and add salt. Mix well and bring the mixture to a boil.
7. Once boiling, reduce the heat to low, cover the pan, and cook for 5-7 minutes until all the water is absorbed.
8. Remove from heat, stir in the chopped coriander leaves and lemon juice. Serve hot.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in complex carbohydrates, providing sustained energy.
• Contains dietary fiber which aids in digestion.

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