VEGETABLE UPMA RECIPE
Vegetable Upma is a popular South Indian dish made with semolina (rava or sooji) and a medley of vegetables. It is a flavorful and nutritious breakfast or snack option that is easy to prepare.
To make Vegetable Upma, start by dry roasting the semolina until it turns fragrant and slightly golden. In a separate pan, heat ghee or oil and temper mustard seeds and cumin seeds. Add chopped onions, green chili, grated ginger, and curry leaves, and sauté until the onions become translucent.
Next, add chopped vegetables such as carrot, capsicum (bell pepper), and green peas to the pan. Stir-fry the vegetables until they are slightly tender. Then, add the roasted semolina to the pan and mix well to combine all the ingredients.
Pour in water and add salt to taste. Stir well to avoid lumps and ensure even cooking. Cover the pan and let the upma cook on low heat until the water is absorbed and the upma reaches a thick, porridge-like consistency.
Once cooked, squeeze fresh lemon juice over the upma for a tangy flavor and garnish with chopped coriander leaves.
Vegetable Upma is best served hot and can be enjoyed on its own or with chutney or yogurt. It is a versatile dish, and you can customize it by adding or modifying the vegetables based on your preference.
Vegetable Upma is a wholesome dish that provides a good source of carbohydrates from semolina, along with dietary fiber, vitamins, and minerals from the vegetables. It is a fulfilling and nutritious choice for a hearty breakfast or a light meal.
INGREDIENTS
- 1 cup semolina (rava or sooji)
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 small onion, finely chopped
- 1 green chili, finely chopped (adjust to taste)
- 1-inch piece ginger, grated
- 8-10 curry leaves
- 1 small carrot, finely chopped
- 1 small capsicum (bell pepper), finely chopped
- 1/4 cup green peas
- Salt to taste
- 2 cups water
- Juice of 1/2 lemon
- Fresh coriander leaves, finely chopped (for garnish)
INSTRUCTIONS
- Heat ghee or oil in a pan on medium heat. Add mustard seeds and cumin seeds. Let them splutter.
- Add chopped onions, green chili, grated ginger, and curry leaves. Sauté until the onions turn translucent.
- Add the chopped vegetables (carrot, capsicum, and green peas) to the pan. Stir-fry for a few minutes until the vegetables are slightly tender.
- In the meantime, dry roast the semolina in a separate pan over low heat until it turns fragrant and slightly golden. This step helps enhance the flavor of the upma.
- Add the roasted semolina to the pan with the vegetables. Mix well to combine.
- Carefully pour in the water and add salt to taste. Stir well to avoid lumps.
- Cover the pan and cook on low heat for about 5-7 minutes, or until the water is absorbed and the upma reaches a thick, porridge-like consistency. Stir occasionally to prevent sticking.
- Turn off the heat and squeeze the lemon juice over the upma. Mix well to incorporate the lemon juice.
- Garnish with fresh coriander leaves.
- Serve hot and enjoy!
NUTRITION VALUE
- Calories: 350-400 kcal
- Carbohydrates: 60-65g
- Protein: 8-10g
- Fat: 10-12g
- Fiber: 6-8g
- Sugar: 4-6g
- Sodium: 500-600mg
- Cholesterol: 15-20mg
