VEG GREEN PEA UPMA BREAKFAST
5/5
Green Pea Upma is a nutritious and flavorful breakfast option that is popular in Indian cuisine. It is made with semolina (rava) and green peas, along with a mix of aromatic spices and vegetables. This dish is not only delicious but also packed with essential nutrients, making it a great choice for a healthy start to your day.
The semolina used in this recipe provides carbohydrates, which are a good source of energy. The green peas add a vibrant color and contribute to the overall nutritional value by providing fiber, vitamins, and minerals. The vegetables like onions, carrots, and ginger not only enhance the flavor but also add more fiber and essential nutrients to the dish.
INGREDIENTS
- 1 cup semolina (rava or sooji)
- 1 cup frozen or fresh green peas
- 1 small onion (finely chopped)
- 1 small carrot (finely chopped)
- 1 green chili (chopped, optional)
- 1-inch ginger (grated)
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing)
- 8-10 curry leaves
- 2 cups water
- Salt to taste
- Fresh coriander leaves for garnish
INSTRUCTIONS
- Heat ghee or vegetable oil in a pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
- Add asafoetida and curry leaves. Saute for a few seconds until the aroma comes out.
- Add chopped onions and green chilies (if using). Cook until the onions turn translucent.
- Stir in the grated ginger and chopped carrot. Cook for 2-3 minutes until the carrot softens slightly.
- Add the green peas and cook for another 2 minutes.
- Meanwhile, in a separate pan, dry roast the semolina (rava) until it turns aromatic and slightly golden. Keep stirring to avoid burning.
- Add the roasted semolina to the pan with the vegetables. Mix well to combine.
- Carefully pour in the water while stirring continuously to avoid lumps.
- Add salt to taste and mix well. Cover the pan with a lid and let it cook on low heat for about 3-4 minutes or until the upma is cooked and water is absorbed.
- Garnish with fresh coriander leaves and serve hot as a nutritious and delicious breakfast option.
TIPS
- You can use any nuts of your choice for the nut butter recipe. Almonds and cashews work well, but you can also try using peanuts, hazelnuts, or walnuts.
- Avoid adding excessive sweeteners to the nut butter to keep it healthier. The natural sweetness of the nuts is usually sufficient.
- Enjoy the Green Pea Upma with a spoonful of nut butter for added flavor and healthy fats.
- To enhance the weight loss benefits, focus on portion control and balance your meals with a variety of vegetables, whole grains, and lean protein sources.
- Stay hydrated by drinking plenty of water throughout the day.
- Incorporate regular physical activity into your routine to support your weight loss goals.
NUTRITION VALUE
- Calories: ~90 kcal
- Carbohydrates: ~3g
- Protein: ~2g
- Fat: ~8g
- Fiber: ~1g
