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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 228.8
  • Total Fat: 4.3 g
  • Cholesterol: 0.1 mg
  • Sodium: 403.7 mg
  • Total Carbs: 38.2 g
  • Dietary Fiber: 2.5 g
  • Protein: 6.8 g

View full nutritional breakdown of Upma calories by ingredient
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Upma

Submitted by: ARPITAK
Upma

Introduction

Healthy and quick cream of wheat breakfast with tomatoes and green peas Healthy and quick cream of wheat breakfast with tomatoes and green peas
Number of Servings: 6

Ingredients

    coarse Rawa/ Sooji/ Semolina - 1.5 cups
    a medium white onion - chopped
    1 small tomato - chopped
    1/2 cup green peas (optional)
    2-3 green chillies - chopped finely
    1/2 tsp ginger paste
    10-15 curry leaves

    1.5 tbsp urad dal
    1 tsp mustard seed
    1/2 tsp cumin seeds
    4-5 fenugreek seeds
    1.5 tbsp oil
    1 tsp ghee
    1/4 tsp sugar
    lemon juice - 1/2 tsp
    salt

Directions

roast rawa with 1 tsp ghee on a heated pan on medium heat stirring frequently until it becomes fragrant maybe 4-5 min (slightly golden brown), then set aside

soak urad in hot water for 10 min, drain

heat oil
add fenugreek seeds, washed urad dal, saute on medium - high until urad dal starts to get golden
add mustard seeds, let crackle
add cumin seeds, saute 1-2 min

add green chillies , curry leaves, ginger and fry 2-3 min

add onions and tomatoes and salt, fry till onions re soft and translucent, add green peas and sugar

add 3 cups water, adjust salt to taste
let the water start to have a rolling boil..
then add roasted rawa slowly, keep stirring when the consistency becomes like a thick heavy porridge, cover with heavy lid and cook on LOWEST flame for 3-4 min, take off from gas, let it stand like that for 10 min, uncover


garnish with lemon juice and fried cashewnuts (optional)
serve with coconut chutney

Number of Servings: 6

Recipe submitted by SparkPeople user ARPITAK.






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