Vegetable Upma

Vegetable Upma is a savory South Indian breakfast dish made from roasted semolina, infused with aromatic spices and mixed vegetables. This wholesome and satisfying meal is not only delicious but also nutritious, making it a perfect start to your day.

Ingredients

• Semolina - 100 grams
• Water - 400 ml
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Green chili - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Onion - 1 small, finely chopped
• Carrot - 1 small, finely chopped
• Green peas - 50 grams (fresh or frozen)
• Capsicum (bell pepper) - 1 small, finely chopped
• Curry leaves - 8-10 leaves
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander - for garnish

Steps

1. Heat 1 tablespoon of oil in a pan over medium heat. Add the semolina and roast it, stirring continuously, until it turns golden brown. Remove from the pan and set aside.
2. In the same pan, add another tablespoon of oil. Once hot, add the mustard seeds and cumin seeds. Allow them to splutter.
3. Add the chopped green chili, grated ginger, and chopped onion. Sauté until the onion becomes translucent.
4. Add the chopped carrot, green peas, capsicum, and curry leaves. Cook for 3-4 minutes until the vegetables are slightly tender.
5. Pour in the water and add salt to taste. Bring it to a boil.
6. Once boiling, reduce the heat and gradually add the roasted semolina while stirring continuously to prevent lumps.
7. Cook for 2-3 minutes until the upma thickens and the semolina is fully cooked.
8. Remove from heat and let it sit covered for a couple of minutes. Fluff with a fork.
9. Garnish with fresh coriander before serving.

Nutrition

• Calories: 250
• Protein: 6 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.4 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from the vegetables, supporting overall wellness.

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