Upma
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
Introduction
Healthy and quick cream of wheat breakfast with tomatoes and green peas Healthy and quick cream of wheat breakfast with tomatoes and green peasNumber 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.
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.
