Vegetable Semolina Upma
A savory South Indian breakfast porridge made from roasted semolina and sautéed seasonal vegetables.
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Ingredients
- 1 cup Semolina (Rava)
- 2 1/2 cups Water
- 2 tablespoons Vegetable Oil or Ghee
- 1 teaspoon Mustard Seeds
- 1 teaspoon Urad Dal (Split Black Gram)
- 1 medium Onion, finely chopped
- 2 pieces Green Chilies, slit
- 1 teaspoon Ginger, grated
- 1 cup Mixed Vegetables (Carrots, Peas, Beans)
- 8 leaves Curry Leaves
- 1 teaspoon Salt
- 2 tablespoons Fresh Cilantro, chopped(optional)
Instructions
- 1
Dry roast the semolina in a pan over medium heat for 3-5 minutes until fragrant but not browned; set aside.
- 2
Heat oil or ghee in a large pan and add mustard seeds; once they splutter, add the urad dal and fry until golden.
- 3
Add the curry leaves, green chilies, ginger, and onions, sautéing until the onions become translucent.
- 4
Stir in the mixed vegetables and sauté for 2-3 minutes until they begin to soften.
- 5
Pour in the water and add salt, then bring the mixture to a rolling boil.
- 6
Reduce heat to low and slowly pour in the roasted semolina with one hand while stirring constantly with the other to prevent lumps.
- 7
Cover the pan and let it simmer for 2-3 minutes until the water is fully absorbed and the semolina is cooked.
- 8
Garnish with fresh cilantro and a squeeze of lime before serving hot.
Nutrition per Serving
240
Calories
6g
Protein
38g
Carbs
7g
Fat
4g
Fiber
3g
Sugar
580mg
Sodium
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