Vegetable Upma ( A Recipe Of Semolina With Vegetables )
Upma is a South Indian recipe. It is easy to make and considered to be nutritious & healthy. Upma is made with rava or sooji ( wheat semolina ). It is packed with nutrients and is easily digested. Here is a recipe for upma using mixed vegetables and made with a delicious tempering (or tadka) of chillies, curry leaves, mustard seeds, chana dal and urad dal. Serve Upma with a steaming cup of hot filter coffee for breakfast.
Ingredients
-
2
cups semolina
(rava)
-
1
medium onion
-
1
carrot
-
1
bell pepper
(capsicum)
-
1/2
cup shelled green peas
(can use frozen)
-
3
green chillies
-
1
tbsp. grated ginger
-
2
tbsp. ghee
(or oil)
-
1
tsp. mustard seeds
-
1
tsp.urad dal
-
1
tsp.chana dal
-
some
salt to taste
-
6
cups water
-
some
fresh or dessicated coconut
(for garnish)
-
some
tbsp. cilantro
(for garnish)
Instructions
-
Chop all the vegetables to be used into fine pieces.
-
Dry roast (without oil) the rava in a large wok on medium heat for about 5 minutes, stirring constantly so that the rava does not get burnt. Take it in a plate & keep aside.
-
Put water for boiling in a separate pan.
-
In the same wok that you fried rava, heat ghee or oil and when the oil starts heating, add mustard seeds, chana dal & urad dal. When the seeds start popping, add the chopped onions, green chillies & ginger. Saute it for about 2 minutes, then add all the other vegetables. Let it cook for about 3 minutes, then add the roasted semolina & mix well. Fry again for a couple of minutes.
-
Lower the flame and carefully add boiling water to this mixture, stirring it constantly. Switch off the flame, cover wok with a lid and leave it covered for 5 minutes. Serve warm after a few minutes.
-
For a neat presentation, take out individual servings of upma in a steel or glass bowl to the brim & invert it into the serving plate (as shown in the picture below).
-
Garnish with grated coconut & cilantro.
Recipe Notes
The sautéed semolina and vegetables absorb water quickly so make sure to lower the flame and gently pour water. Leaving it covered for 5 minutes or so will ensure the semolina gets a soft mushy consistency.
You can also use frozen carrots and peas in this recipe. Adjust the cook time accordingly.