Upma Recipe: A Delicious and Nutritious South Indian Dish
Upma is a popular South Indian breakfast dish made from semolina (rava) and flavored with spices and vegetables. It is easy to prepare and highly nutritious, making it a perfect choice for a healthy meal. Follow this simple recipe to prepare a delicious upma at home.
Ingredients:
- 1 cup semolina (rava or sooji)
- 2 cups water
- 2 tbsp oil or ghee
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1/2 tsp urad dal (split black gram)
- 1/2 tsp chana dal (split chickpeas)
- 1 small onion, finely chopped
- 1 small green chili, chopped
- 1-inch ginger, finely chopped
- 8-10 curry leaves
- 1/4 cup carrots, finely chopped
- 1/4 cup peas
- 1/4 cup bell peppers, finely chopped (optional)
- 1/2 tsp salt (or as per taste)
- 1 1/2 tsp lemon juice
- 2 tbsp coriander leaves, chopped
Instructions:
- Roasting the Semolina:
- Heat a pan on medium flame and dry roast the semolina until it turns light golden and aromatic. Stir continuously to avoid burning. Once roasted, transfer it to a plate and set aside.
- Tempering:
- In the same pan, heat oil or ghee.
- Add mustard seeds and let them splutter.
- Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
- Add chopped green chili, ginger, and curry leaves. Sauté for a few seconds.
- Cooking the Vegetables:
- Add the chopped onions and sauté until they turn translucent.
- Add carrots, peas, and bell peppers. Cook for 2-3 minutes until slightly tender.
- Cooking the Upma:
- Pour 2 cups of water into the pan and add salt. Bring it to a boil.
- Slowly add the roasted semolina while stirring continuously to prevent lumps from forming.
- Reduce the flame to low and cook for 2-3 minutes until the upma thickens and absorbs all the water.
- Finishing Touch:
- Add lemon juice and mix well.
- Turn off the flame and garnish with chopped coriander leaves.
- Cover and let it rest for a couple of minutes before serving.
Serving Suggestions:
- Serve hot with coconut chutney, pickle, or a side of yogurt for a complete meal.
- You can also pair it with a cup of hot tea or coffee for a satisfying breakfast experience.
- For added nutrition, you can sprinkle some roasted nuts like cashews or almonds before serving.
- You can experiment by adding different vegetables such as spinach, beans, or capsicum to enhance the flavor and nutritional value.
Nutritional Information (Per Serving):
- Calories: 250-300 kcal
- Carbohydrates: 45-50g
- Protein: 6-8g
- Fat: 8-10g
- Fiber: 3-5g
- Vitamins & Minerals: Good source of B vitamins, iron, and magnesium
Additional Tips:
- For a softer upma, increase the water quantity slightly.
- If you prefer a richer taste, cook the upma in ghee instead of oil.
- You can add a handful of roasted peanuts for a crunchy texture.
- To make it spicier, add more green chilies or a pinch of red chili powder.
- Using homemade vegetable stock instead of water can enhance the flavor and nutritional benefits.
Enjoy your homemade upma – a perfect blend of taste and health!