Vegan Vegetable Upma

Vegan Vegetable Upma is a savory South Indian dish made from roasted semolina and a medley of colorful vegetables, offering a delightful texture and flavor. This nutritious meal is perfect for lunch or breakfast, providing a wholesome and satisfying experience.

Ingredients

• Semolina - 1 cup
• Water - 2 cups
• Vegetable oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Chana dal - 1 tablespoon
• Urad dal - 1 tablespoon
• Green chili - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Onion - 1 medium, finely chopped
• Carrot - 1 small, diced
• Green peas - 1/2 cup
• Bell pepper - 1 small, diced
• Curry leaves - 8-10 leaves
• Salt - to taste
• Coriander leaves - for garnish

Steps

1. Dry roast the semolina in a pan over low heat until it turns light golden brown and aromatic. Remove and set aside.
2. In the same pan, heat vegetable oil on medium heat. Add mustard seeds and let them splutter.
3. Add cumin seeds, chana dal, urad dal, and sauté until they turn golden brown.
4. Stir in the green chili, grated ginger, and chopped onion. Cook until the onion becomes translucent.
5. Add the diced carrot, green peas, bell pepper, and curry leaves. Sauté for 3-4 minutes until the vegetables are slightly softened.
6. Pour in 2 cups of water and add salt. Bring the mixture to a boil.
7. Once boiling, slowly add the roasted semolina while stirring continuously to avoid lumps.
8. Reduce the heat to low, cover the pan, and let it cook for about 5-7 minutes, stirring occasionally until the semolina absorbs the water and is cooked through.
9. Remove from heat, fluff the upma with a fork, and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in dietary fiber, aiding digestion.
• Packed with vitamins and minerals from the variety of vegetables.

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