MOONG DAL UPMA RECIPE
Moong Dal Upma is a savory and nutritious breakfast dish made with moong dal (split yellow lentils) and semolina (rava). Here’s a short description of the recipe:
To make Moong Dal Upma, moong dal is dry roasted until golden brown and ground into a coarse powder. In a pan, mustard seeds, cumin seeds, ginger, green chilies, and curry leaves are sautéed in ghee or oil. Chopped onions and mixed vegetables are added and cooked until tender.
Roasted semolina and ground moong dal powder are added to the pan along with water and salt. The mixture is cooked on low heat until it reaches a thick consistency, stirring occasionally to prevent lumps. The upma is then allowed to rest for a few minutes.
Moong Dal Upma is typically garnished with fresh coriander leaves and served hot as a breakfast dish or light meal. It is enjoyed on its own or with a side of coconut chutney or pickle.
The moong dal adds protein and fiber to the upma, making it a nutritious option. The combination of moong dal and semolina provides a good balance of carbohydrates and protein. The addition of vegetables adds flavor, texture, and additional nutrients.
Moong Dal Upma is a popular dish in South Indian cuisine and is known for its simplicity and comforting flavors. It is a versatile recipe that can be customized with various vegetables and spices according to personal preference.
Overall, Moong Dal Upma is a healthy and satisfying dish that can be enjoyed by people of all ages. It is easy to make and a great way to start your day with a nutritious breakfast option.
INGREDIENTS
- 1 cup moong dal (split yellow lentils)
- 1 cup semolina (rava or sooji)
- 2 tablespoons ghee or oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon ginger, grated
- 1-2 green chilies, finely chopped
- A handful of curry leaves
- 1 medium-sized onion, finely chopped
- 1/2 cup mixed vegetables (carrots, peas, beans), finely chopped
- Salt to taste
- Water as needed
- Fresh coriander leaves, chopped (for garnish)
INSTRUCTIONS
- Dry roast the moong dal in a pan until it turns aromatic and golden brown. Allow it to cool and then grind it into a coarse powder.
- In a separate pan, heat ghee or oil over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, grated ginger, green chilies, and curry leaves. Sauté for a minute.
- Add the chopped onions and sauté until they turn translucent.
- Add the mixed vegetables and cook for a few minutes until they are slightly tender.
- Meanwhile, roast the semolina in a dry pan until it turns slightly golden and aromatic.
- Add the roasted semolina and ground moong dal powder to the pan with vegetables. Mix well.
- Pour in water and add salt to taste. Stir continuously to avoid lumps.
- Cover the pan and cook on low heat until the upma is cooked and reaches a thick consistency. Stir occasionally to prevent sticking.
- Once cooked, remove from heat and let it rest for a few minutes.
- Garnish with freshly chopped coriander leaves.
- Serve the Moong Dal Upma hot as a breakfast dish or light meal.
NUTRITION VALUE
- Calories: 270
- Total Fat: 6g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 450mg
- Total Carbohydrate: 44g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 9g
