Vegetable Upma with Coconut

Vegetable Upma with Coconut is a warm and comforting South Indian dish that combines roasted semolina with an array of colorful vegetables and fresh coconut. This wholesome meal is packed with nutrients and is perfect for a light supper.

Ingredients

• Semolina - 1 cup
• Water - 2 cups
• Mixed vegetables (carrots, peas, bell peppers) - 1 cup, chopped
• Coconut (freshly grated) - 1/4 cup
• Onion - 1 medium, finely chopped
• Green chilies - 1, slit
• Ginger - 1 tsp, grated
• Mustard seeds - 1/2 tsp
• Cumin seeds - 1/2 tsp
• Curry leaves - 8-10 leaves
• Oil (preferably coconut oil) - 2 tsp
• Salt - to taste
• Lemon juice - 1 tbsp
• Coriander leaves - for garnish

Steps

1. In a dry pan, roast the semolina on low heat until it turns light golden brown. Stir continuously to avoid burning. Set aside.
2. In the same pan, heat the oil over medium heat. Add mustard seeds and let them splutter.
3. Add cumin seeds, curry leaves, chopped onion, green chilies, and grated ginger. Sauté until the onions are translucent.
4. Add the mixed vegetables and sauté for about 3-4 minutes until they soften slightly.
5. Pour in the water and add salt. Bring it to a boil.
6. Once boiling, reduce the heat and gradually add the roasted semolina while stirring continuously to avoid lumps.
7. Cook for about 5-7 minutes, stirring occasionally, until the semolina absorbs the water and reaches a fluffy consistency.
8. Remove from heat and gently fold in the freshly grated coconut and lemon juice.
9. Garnish with chopped coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 50 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 4 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Contains healthy fats from coconut, promoting heart health.

Tags