Vegetable Upma Recipe – A Nutritious & Flavorful Breakfast Delight
Vegetable Upma Recipe – A Nutritious & Flavorful Breakfast Delight
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Vegetable Upma, a cherished South Indian breakfast dish, has found its way into kitchens across India. This wholesome and savory semolina porridge is not only quick to prepare but also offers a delightful medley of flavors and textures, making it a favorite among many.
Why Choose Vegetable Upma?
Incorporating vegetables into upma enhances its nutritional profile, adding essential vitamins and minerals. The inclusion of ingredients like carrots, peas, beans, and potatoes not only boosts the fiber content but also introduces a subtle sweetness and crunch to the dish. This makes Vegetable Upma a balanced meal, keeping you satiated and energized throughout the morning.
Step-by-Step Guide to Preparing Vegetable Upma
Ingredients:
- 1 cup semolina (rava or sooji)
- 2.5 to 3 cups water
- 1 medium-sized onion, finely chopped
- 1 small carrot, diced
- 1/4 cup green peas
- 8-10 curry leaves
- 1-2 green chilies, finely chopped
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 2 tablespoons peanuts or cashews (optional)
- 2 tablespoons cooking oil or ghee
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon wedges (optional)
Instructions:
- Roast the Semolina: Begin by dry roasting the semolina in a pan over medium heat. Stir continuously until it emits a mild aroma and turns light golden. Transfer to a plate and set aside.
- Prepare the Tempering: In the same pan, heat oil or ghee. Add mustard seeds and let them splutter. Then, introduce urad dal, chana dal, and peanuts or cashews if using. Sauté until they attain a light golden hue.
- Sauté Aromatics and Vegetables: Add curry leaves and green chilies to the tempering. Following this, add chopped onions and sauté until translucent. Incorporate diced carrots, green peas, and any other desired vegetables. Cook for a few minutes until they soften slightly.
- Boil Water: Pour in 2.5 to 3 cups of water into the pan. Season with salt and bring the mixture to a rolling boil.
- Incorporate Semolina: Reduce the heat to low. Gradually add the roasted semolina to the boiling water, stirring continuously to prevent lump formation.
- Cook the Upma: Once all the semolina is added, cover the pan and let it simmer on low heat for about 3-4 minutes, or until the water is fully absorbed, and the semolina is cooked through.
- Finish and Serve: Fluff the upma with a fork to separate the grains. Garnish with freshly chopped coriander leaves. Serve hot, accompanied by lemon wedges if desired.
Tips for the Perfect Upma
- Roasting Semolina: Ensure even roasting of the semolina to achieve a non-sticky and fluffy upma. Stir frequently and avoid browning.
- Water Ratio: Maintain a semolina to water ratio of 1:2.5 or 1:3 for a softer consistency, especially when adding vegetables.
- Continuous Stirring: While adding semolina to the boiling water, stir continuously to prevent lumps and ensure a smooth texture.
- Flavor Enhancements: Incorporate a teaspoon of lemon juice or a pinch of turmeric powder for added zest and color.
Serving Suggestions
Vegetable Upma pairs wonderfully with coconut chutney, tangy pickle, or a side of yogurt. For an added crunch, sprinkle sev or roasted nuts on top before serving.
Embracing Vegetable Upma in your breakfast routine not only offers a delectable start to your day but also ensures a nutritious meal that caters to all age groups. Its versatility and ease of preparation make it a staple in many households, promising both taste and health in every bite.
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