Sautéed Veggie Upma
Sautéed Veggie Upma is a healthy and tasty Indian breakfast recipe made with semolina (sooji), mixed vegetables, and a blend of aromatic spices. This recipe is gluten-free, vegan, and vegetarian, making it suitable for many dietary preferences. It is also a great source of fiber, vitamins, and minerals, thanks to the mixed vegetables. This dish is perfect for a quick and easy breakfast or as a light lunch or dinner.
Allergen Information: Contains Gluten
Nutrition Facts
Per serving
Energy
141 kcal
Protein
4 g
Carbs
24 g
Fat
3 g
Fiber
4 g
Ingredients
Wheat, semolina
100 gms (100g)
Plain Water
2 small cup (400g)
Onion Finely Chopped
0.5 medium cup (80g)
Green Peas
0.5 small cup (50g)
Cumin seeds
1 tbsp (2.5g)
Mustard seeds
0.5 tsp (2.5g)
Olive Oil
0.5 tbsp (7.5g)
Turmeric powder
0.25 tsp (1.25g)
Common salt
0.5 tsp (2.5g)
Carrot
0.25 cup, chopped (50g)
Corn Kernels
2 tbsp (24g)
Chopped Green Chilli
2 tsp (4g)
Green Bell pepper
0.25 cup, chopped (50g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Instructions
Preparation
-Dry roast the semolina in a pan over medium heat for 5-6 minutes until it turns light golden brown. Set aside.
Cooking Steps
In a separate pan, heat oil over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, chopped green chilies. Sauté for 1-2 minutes.
Add chopped onions and sauté for 2-3 minutes until they turn translucent.
Add turmeric powder and salt. Mix well.
Add the roasted semolina and mix well, ensuring the semolina is coated in the masala.
Add water and stir well. Cover the pan with a lid and let the upma cook for 5-7 minutes over medium heat until the water is absorbed and the upma is cooked.
In a separate pan, heat oil over medium heat. Add chopped carrots, corn, green peas and bell peppers. Sauté for 4-5 minutes until the vegetables are cooked but still have a crunch. Add salt to taste.
Once the upma is cooked, transfer it to a serving bowl. Top it with the sautéed vegetables and garnish with fresh coriander leaves. Serve hot.