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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 319.7
  • Total Fat: 14.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 89.1 mg
  • Total Carbs: 41.3 g
  • Dietary Fiber: 3.7 g
  • Protein: 7.1 g

View full nutritional breakdown of Upama calories by ingredient
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Upama

Submitted by: PEARLKAD

Introduction

very simple but tasty dish, no cholesterol, low in calories. It goes very well with leftover meat/chicken, roast beef or turkey very simple but tasty dish, no cholesterol, low in calories. It goes very well with leftover meat/chicken, roast beef or turkey
Number of Servings: 4

Ingredients

    Semolina, unenriched, 1 cup
    Onions, raw, 1 cup, chopped
    garlic, 3 pods chopped fine
    *Green Chiles (Whole), 2
    Chickpeas (garbanzo beans), 0.25 cup
    Red Ripe Tomatoes, 1 tomato
    *Cumin seed, 1 tsp
    Cilantro, raw, 2 tbsp
    *Lemon Juice, 1 lemon yields
    Olive Oil, 4 tbsp
    Green Peppers (bell peppers), 0.5 cup, chopped
    salt,1 tsp

Directions

Soak chick peas in warm water for 30 minutes. Drain. Fry onions, garlic, cummin seeds and green chillis in olive oil until light brown. Add bell pepper and chickpeas and fry for another minute. Add chopped tomato until slightly soft. Add semolina, salt and 2 cups water and cook covered, until done. The semolina must get cooked and fluffy. Sprinkle the lemon juice and garnish with chopped cilantro.

Number of Servings: 4

Recipe submitted by SparkPeople user PEARLKAD.






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