Vegetable Upma Bowl

Vegetable Upma Bowl is a vibrant and wholesome dish that combines semolina with a medley of vegetables and spices, making it a perfect high-protein lunch option. Packed with nutrients and flavor, this dish is not only satisfying but also easy to prepare.

Ingredients

• Semolina - 100 grams
• Water - 400 ml
• Mixed vegetables (carrot, peas, bell pepper) - 150 grams
• Green beans - 50 grams
• Onion - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Green chili - 1, slit
• Curry leaves - 10 leaves
• Salt - to taste
• Coriander leaves - for garnish
• Olive oil or ghee - 2 tablespoons

Steps

1. In a pan, heat 2 tablespoons of olive oil or ghee over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
2. Add the chopped onion, grated ginger, and slit green chili. Sauté until the onion turns translucent.
3. Stir in the mixed vegetables and green beans, cooking for about 5 minutes until softened.
4. Add the curry leaves and salt, mixing well.
5. Pour in 400 ml of water and bring it to a boil.
6. Once boiling, slowly add 100 grams of semolina while continuously stirring to avoid lumps.
7. Reduce heat to low, cover the pan, and let it cook for about 5-7 minutes until the semolina absorbs the water and becomes fluffy.
8. Fluff up the upma with a fork, garnish with chopped coriander leaves, and serve hot.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.4 L

Health Benefits

• High in protein from semolina and vegetables for muscle maintenance and repair.
• Rich in dietary fiber which aids digestion and promotes a feeling of fullness.

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