Upma is a popular Indian breakfast dish made from semolina (sooji or rava), known for its fluffy texture and savory flavor. This quick and nutritious dish is typically prepared with various spices, vegetables, and sometimes garnished with fresh herbs. Upma is not only filling but also versatile, allowing for customization based on personal preferences, making it a beloved choice for breakfast across India.
Originating in South India, Upma has been a staple breakfast item for generations. Traditionally enjoyed by households in Tamil Nadu, Karnataka, and Maharashtra, it has transcended regional boundaries and become a favorite throughout the country. The dish was originally made as a way to utilize leftover semolina, and its ease of preparation made it popular among busy families. Over the years, Upma has evolved, with variations incorporating different vegetables, nuts, and spices, reflecting local tastes and culinary traditions. Today, it is cherished not only in homes but also served in restaurants and street food stalls, celebrated for its comforting qualities and nutritional benefits.
Ingredients:
1. 1 cup semolina (sooji or rava)
2. 2 tbsp oil or ghee
3. 1 tsp mustard seeds
4. 1 tsp cumin seeds
5. 1/2 inch ginger, chopped
6. 1 green chili, chopped
7. 1 onion, finely chopped
8. 1/2 cup mixed vegetables (peas, carrots, potatoes)
9. 2 cups water
10. Salt to taste
11. Lemon juice (optional)
12. Fresh coriander leaves, chopped
Instructions:
1. Heat oil or ghee in a pan over medium heat.
2. Add mustard seeds and cumin seeds; let them splutter.
3. Add ginger, green chili, and onion; sauté until the onion is translucent.
4. Stir in mixed vegetables and cook until tender.
5. Pour in water and bring to a boil. Add salt to taste.
6. Gradually add semolina while stirring continuously to prevent lumps.
7. Reduce heat, cover, and cook for 5-7 minutes until the upma is fluffy and the water is absorbed.
8. Add lemon juice and fresh coriander before serving.
Nutrition Value:
1. 1 cup semolina (sooji or rava)
- Calories: 150
- Carbohydrates: 31 g
- Protein: 5 g
- Fat: 2 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (thiamine, riboflavin)
- Minerals: Iron, magnesium, phosphorus
- Nutritional benefit: Good source of carbohydrates for energy and essential minerals.
2. 2 tbsp oil or ghee
- Calories: 240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 28 g
- Sodium: 0 mg
- Cholesterol: 0 mg (in vegetable oil); ghee contains cholesterol
- Vitamins: Vitamin E (in some oils)
- Minerals: None significant
- Nutritional benefit: Adds flavor and healthy fats, promoting satiety.
3. 1 tsp mustard seeds
- Calories: 15
- Carbohydrates: 1 g
- Protein: 1 g
- Fat: 1 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins, vitamin K
- Minerals: Calcium, magnesium, iron
- Nutritional benefit: Rich in antioxidants and supports digestion.
4. 1 tsp cumin seeds
- Calories: 8
- Carbohydrates: 1 g
- Protein: 0.4 g
- Fat: 0.4 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, B vitamins
- Minerals: Iron, manganese, calcium
- Nutritional benefit: Aids digestion and has anti-inflammatory properties.
5. 1/2 inch ginger, chopped
- Calories: 2
- Carbohydrates: 0.4 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Magnesium, potassium
- Nutritional benefit: Anti-inflammatory and antioxidant properties.
6. 1 green chili, chopped
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin A
- Minerals: Potassium
- Nutritional benefit: Rich in vitamins and supports metabolism.
7. 1 onion, finely chopped
- Calories: 44
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, B vitamins
- Minerals: Manganese, potassium
- Nutritional benefit: Rich in antioxidants and promotes heart health.
8. 1/2 cup mixed vegetables (peas, carrots, potatoes)
- Calories: 45
- Carbohydrates: 10 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 50 mg
- Cholesterol: 0 mg
- Vitamins: Vitamins A, C, K
- Minerals: Iron, potassium
- Nutritional benefit: Provides fiber, vitamins, and minerals.
9. 2 cups water
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Essential for hydration and cooking.
10. Salt to taste
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies based on amount used
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Enhances flavor; monitor intake for health reasons.
11. Lemon juice (optional)
- Calories: 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional benefit: Adds brightness and provides vitamin C.
12. Fresh coriander leaves, chopped
- Calories: 1
- Carbohydrates: 0.1 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K, vitamin C
- Minerals: Potassium, manganese
- Nutritional benefit: Rich in antioxidants and promotes overall health.
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