Spiced Vegetable Upma

A savory and aromatic South Indian breakfast dish made with semolina and mixed vegetables, perfect for a nutritious start to your day.

Spiced Vegetable Upma

Nutrition Information Per Serving

309g
Calories
9g
Protein
47g
Carbs
10g
Fat
6g
Fiber

Spiced Vegetable Upma

#breakfast#healthy#easy#vegetarian#Indian cuisine
Prep10 min
Cook15 min
Yields4 servings
Difficultyeasy

Ingredients

  • 1 cup semolina (suji)
  • 2 tablespoons oil (preferably mustard oil)
  • 1 teaspoon mustard seeds
  • 1 teaspoon urad dal (split black gram)
  • 1 teaspoon chana dal (split chickpeas)
  • 1-2 green chilies, finely chopped
  • 1 teaspoon ginger, grated
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1/2 cup green beans, chopped
  • 1/2 cup peas (fresh or frozen)
  • 2 cups water
  • Salt to taste
  • Fresh coriander leaves for garnish
  • Juice of half lemon (optional)

Preparation

  • 1.

    Roast the semolina in a dry pan over low heat until it turns light golden brown. Remove and set aside.

  • 2.

    In the same pan, heat the oil over medium heat. Add mustard seeds and let them pop.

  • 3.

    Add urad dal and chana dal, and sauté until they turn golden brown.

  • 4.

    Stir in the chopped green chilies and ginger, and sauté for a minute until fragrant.

  • 5.

    Add the chopped onion, carrot, green beans, and peas. Cook for about 5-6 minutes until the vegetables are tender.

  • 6.

    Pour in the water and add salt to taste. Bring it to a boil.

  • 7.

    Once boiling, gradually add the roasted semolina, stirring continuously to avoid lumps.

  • 8.

    Reduce the heat to low, cover the pan, and let it cook for about 3-4 minutes until the semolina absorbs the water and is cooked through.

  • 9.

    Remove from heat, fluff it with a fork, and mix in fresh coriander leaves and lemon juice if desired.

Complete Nutrition Information

Macronutrients

Fiber:6.4g
Sugar:3.2g
Added Sugar:0g
Saturated Fat:1.5g
Trans Fat:0g
Cholesterol:0mg
Sodium:364mg

Vitamins

Vitamin A:310mcg
Vitamin C:15.2mg
Vitamin D:0mcg
Vitamin E:1.1mg
Vitamin K:5.7mcg
Thiamin (B1):0.2mg
Riboflavin (B2):0.1mg
Niacin (B3):1.1mg
Vitamin B6:0.2mg
Folate:68mcg
Vitamin B12:0mcg

Minerals

Calcium:34mg
Iron:2.6mg
Magnesium:48mg
Phosphorus:85mg
Potassium:485mg
Zinc:1.1mg
Copper:0.2mg
Manganese:0.6mg
Selenium:3.1mcg

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