vegetable upma

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 231.1
  • Total Fat: 3.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 609.2 mg
  • Total Carbs: 42.3 g
  • Dietary Fiber: 3.9 g
  • Protein: 7.7 g

View full nutritional breakdown of vegetable upma calories by ingredient
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Number of Servings: 2


    * Sunflower Oil, 1 1tsp
    * Salt, .5 tsp (remove)
    * Cauliflower, grated .5 cup
    * Mustard seed, yellow, 1 tsp
    * Cilantro, raw, 1 tbsp
    * split black gram 1 tsp
    * red chillies whole
    *curry leaves 10-12 leaves
    * Carrots, raw, .5 cup, grated
    * Onions, raw, 3 tbsp chopped
    * Semolina, unenriched, 100 grams


Heat clarified butter in a sauce pan or small wok with a tight cover, drop in mustard seeds. As they start to pop, add split black gram, red chili, followed by curry leaves and green chili split in half. Stir and add onion cauliflower and carrots stir them for about 2 min. now add semolina, fry till fragrant less than 5 minutes, without letting go of the spoon. Stir in ginger, chopped fine. Add salt to water and stir till its dissolves. Pour quickly over the semolina and mix well. Cover tight and let cook on low heat for about 3 minutes or less, stirring once. It will be dry and crumbly. add cilantro leaves .

Another taste option is to stir in peanuts, cashews, raisins or almonds before adding semolina.( i have not calculated calories of nuts)

Number of Servings: 2

Recipe submitted by SparkPeople user REKHAKAKR.

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Member Ratings For This Recipe

  • 1 of 1 people found this review helpful
    Could you please update your ingredients list? it is totally different than what you have listed in the instructions, and I would like to try this dish. - 3/26/09

    Reply from REKHAKAKR (3/27/09)
    sorry forgot to add them . i have updated it now.thanks for commenting

    Was this review helpful?   yes  No
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