Lapsi Upma

Lapsi Upma is a flavourful and wholesome dish made from broken wheat and a medley of fresh vegetables. This traditional South Indian breakfast item is prepared by sautéing mustard seeds, urad dal, ginger, and green chillies, then adding the broken wheat and vegetables. A splash of lemon juice adds a tangy finish, making Lapsi Upma a delightful and satisfying meal.

For a Serving Size of Two:

Ingredients:

• 60 grams lapsi/ broken wheat
• 15 grams chopped carrot
• 15 grams chopped onions
• 15 grams chopped tomato
• 15 grams boiled peas
• 15 grams urad dal 
• 1 teaspoon grated ginger 
• 1 – 2 chopped green chillies 
• 5 – 6 curry leaves 
• 1 tablespoon coriander leaves 
• 1/2 teaspoon mustard seeds 
• 2 teaspoons sesame oil
• 1 teaspoon lemon juice
• Salt to taste

Procedure:

1. Heat oil, add mustard seeds, let it crackle.
2. Add urad dal, chopped onions, curry leaves, green chillies & saute.
3. Add lapsi, and other vegetables (parboiled).
4. Add salt and coriander leaves.
5. Add warm water and stir well.
6. Serve hot with a dash of lime.

Nutritional Benefits:

• Broken wheat, the main ingredient, is a whole grain that provides complex carbohydrates, supporting sustained energy release and improved digestion.
• The addition of vegetables like carrots, peas, and tomatoes enriches the dish with vitamins, minerals, and antioxidants.
• Urad dal contributes plant-based protein, while sesame oil adds healthy fats and enhances the absorption of fat-soluble vitamins.

Nutritional Information:

• Calories: 392 kcal
• Protein: 12.8 g
• Carbohydrates: 59.3 g
• Fat: 12.5 g