Vegetable Upma

By: Admin Date: 21-Feb 2022 Reading Time: 2 Mins

Vegetable Upma is a flavorful and nutritious South Indian dish that combines semolina with a medley of vegetables and aromatic spices. It’s an excellent choice for breakfast or a light meal, offering a balance of taste and health benefits.

For a Serving Size of Two:

Ingredients:

60 grams semolina
60 grams onion (finely chopped)
30 grams grated carrot
30 grams beans (finely chopped)
3 teaspoons lemon juice
1.5 teaspoons mustard seeds
30 grams boiled urad dal
1-2 sprigs curry leaves
2-3 green chillies, finely chopped
2 cm piece of ginger, finely chopped
1 tablespoon chopped coriander leaves
Salt and pepper to taste
1.5 teaspoons sesame oil

Procedure:

Firstly, grind the green chilies, and ginger to form a smooth paste and keep it aside.
In a pan heat oil, let the mustard seeds crackle and curry leaves and onions. When the onions soften, add urad dal and roast it for a few minutes.
Then add grated carrot and finely chopped beans and cook for a few minutes
Add 2 cups of water, salt and pepper and let it simmer over a medium flame.
Then add sooji, roast it until the aroma comes.
Squeeze the lemon juice. Garnish with coriander leaves and serve hot.

Nutritional Benefits:

Vegetable Upma provides a rich source of complex carbohydrates from semolina (sooji), which helps in sustaining energy levels throughout the day.
The addition of onions, carrots, and beans enhances the dish with essential vitamins and minerals.
Carrots offer a high dose of beta-carotene, supporting vision and immune health, while beans contribute dietary fiber, aiding digestion and promoting satiety.
The urad dal adds protein and further fiber, which supports muscle health and keeps you full longer. Overall, Vegetable Upma is a nutrient-dense, satisfying meal that supports overall health and wellness while delighting your taste buds.

Nutritional Information: