Buckwheat and Sweet Potato Upma

Start your day with a unique and healthy Indian breakfast packed with the goodness of buckwheat groats and sweet potatoes, this dish is both nourishing and delicious. This dish provides a balance of protein, healthy fats, and carbohydrates, making it a wholesome breakfast option.

For a Serving Size of Two:

Ingredients:

• 60 grams buckwheat groats
• 100 grams sweet potato, peeled and diced
• 30 grams onion, finely chopped
• 1 green chili, finely chopped
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• A few curry leaves
• 2 tablespoons roasted peanuts
• 2 tablespoons grated coconut
• 1 teaspoon cooking oil or ghee
• Salt to taste
• Fresh coriander leaves for garnishing

Procedure: 

• Dry roast the buckwheat groats in a pan over medium heat until they turn slightly golden and fragrant. Set aside.
• Meanwhile Steam or boil the diced sweet potato until tender.
• In a pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
• Add cumin seeds, curry leaves, and chopped green chilli and also toss chopped onion and sauté until it turns translucent.
• Stir in the cooked sweet potato and roasted buckwheat groats.
• Mix in roasted peanuts and grated coconut. Cook for a couple of minutes.
• Add salt to taste and mix well. Garnish with fresh coriander leaves.
• Serve the Buckwheat and Sweet Potato Upma as a unique and nourishing Indian breakfast.

Nutritional Benefits:

• Buckwheat is a gluten-free grain rich in protein, fiber, and essential minerals like magnesium and manganese, supporting digestive health and energy levels.
• Sweet potatoes add a natural sweetness along with a high content of vitamins A and C, providing antioxidants and supporting immune function.
• The addition of roasted peanuts and grated coconut contributes healthy fats, enhancing satiety and flavour.

Nutritional Information:

• Calories: 554 kcal
• Protein: 14.7 g
• Carbohydrates: 77.7 g
• Fat: 24 g