Upma
Upma is a traditional Indian breakfast dish made with semolina (sooji), vegetables, and spices. This recipe is low in oil, making it a healthy and nutritious dish that is perfect for people who are watching their oil intake. It is also suitable for vegetarians and vegans, and gluten-free, making it suitable for many dietary preferences. Upma is high in carbohydrates and fiber, which makes it a filling and satisfying breakfast option.
Allergen Information: Contains None
Nutrition Facts
Per serving
Energy
127 kcal
Protein
4 g
Carbs
23 g
Fat
2 g
Fiber
4 g
Ingredients
Plain Water
2 medium cup (480g)
Onion Finely Chopped
0.5 medium cup (80g)
Peas, fresh
0.25 cup (25g)
Cumin seeds
1 tbsp (2.5g)
Black gram, dal
0.5 tsp (2.5g)
Channa Dal
0.5 tsp (2.5g)
Asafoetida
1 tsp (1.25g)
Common salt
0.5 tsp (2.5g)
Olive Oil
1 tsp (5g)
Lemon, juice
1 tsp (5g)
Chopped Green Chilli
1 tsp (2g)
Carrot
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.25 cup (50g)
Mustard seeds
0.25 tsp (1.25g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Wheat, semolina
0.5 cup (100g)
Instructions
Cooking Steps
Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, urad dal, and chana dal. Fry for 1-2 minutes until the dals turn golden brown.
Add chopped green chilies. Sauté for a few seconds.
Add chopped onions and sauté for 2-3 minutes until they turn translucent.
Add chopped vegetables (carrots, green beans and peas) and sauté for 2-3 minutes until they are cooked but still have a crunch.
Add semolina and salt. Mix well, ensuring that the semolina is coated with the spices.
Add water and mix 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 semolina is cooked through.
Add lemon juice and mix well. Garnish with fresh coriander leaves and serve hot.