Vegan Upma

Vegan Upma is a flavorful and nutritious South Indian dish made from semolina and a medley of aromatic spices and vegetables. This quick and satisfying meal is perfect for lunch and is both hearty and healthy.

Ingredients

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

Steps

1. In a dry pan, roast the semolina on medium heat until it turns light golden, stirring continuously. This should take about 5-7 minutes. Remove from the pan and set aside.
2. In the same pan, heat the oil over medium heat. Add mustard seeds and let them splutter.
3. Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
4. Add the chopped green chili, grated ginger, and curry leaves. Sauté for 1-2 minutes until fragrant.
5. Add the chopped onion and sauté until translucent.
6. Stir in the chopped carrot and green peas. Cook for another 2-3 minutes until the vegetables are slightly tender.
7. Add water and salt to the pan, and bring it to a boil.
8. Once the water is boiling, reduce the heat to low and slowly add the roasted semolina while stirring continuously to avoid lumps.
9. Cover the pan and let it cook for about 5-7 minutes on low heat until the semolina absorbs the water and becomes fluffy.
10. Remove from heat, fluff the upma with a fork, and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 54 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with essential nutrients from vegetables and legumes.

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