Vegetable Upma Recipe

Rava is nutritious. So, the upma made of wheat rava is surely a healthy breakfast option. Healthy Vegetable Upma is a popular South Indian recipe, which is savoured by kids and adults, alike. It is an easy recipe and doesn’t take much of your efforts and time. Made with Semolina (Suji) and vegetables, upma is a delightful Indian breakfast. Making upma does not take much time and can be done in 15-20 minutes, if you have the roasted semolina ready.

In every 100 grams of wheat rava there are approximately 71 grams of carbohydrates, 3 grams of fibre, only one gram of fat, 12 grams of protein and some minerals like calcium, iron, magnesium, phosphorous, potassium, sodium and zinc. And of course, there are some vitamins (B-complex group) in it.

Ingredients

• 200 gm semolina
• 1 potato
• 1 tomato
• 1/2 teaspoon mustard seeds
• 4 chopped green chilli
• 2 dry red chili
• 1/2 teaspoon chana dal
• 1/4 cup peas
• 1 onion
• 1 capsicum (green pepper)
• 1 carrot
• 1/2 teaspoon cumin seeds
• 1 small chopped ginger
• 100 ml vegetable oil
• 1/2 teaspoon urad dal
• water as required

Directions

1. Take a large pan, add vegetable oil in it and heat it over medium flame. When oil bubbles start to rise, add mustard seeds, cumin seeds, chopped green chillies, ginger and whole red chilies. Mix the ingredients well with a wooden spatula.
2. Add peas, chana dal and urad dal in the pan. Toss the pan well to mix the ingredients well. Then add curry leaves and stir-fry for few minutes. Meanwhile, take a chopping board and chop all the vegetables separately. Now add chopped onion, potato, tomato, carrot and capsicum in the pan and stir well.
3. Add enough water in the pan and season well with salt. Cover the pan with a lid and cook over medium flame. Cook till the vegetables are cooked and a thick gravy is formed. Now, take a non-stick and roast semolina over medium flame for a minute or two.
4. When vegetables are cooked, gradually add roasted semolina in little quantity, stir simultaneously. Keep stirring constantly and ensure there are no lumps formed. Cook for five minutes on a low flame and then transfer it to a serving bowl. Garnish with mint leaves and cashews. Serve warm.

Health Benefits

• Improve milk supply during lactation
• Easily digestible
• Due to rich in fiber it improves digestion and prevents constipation also.
• It helps to control the diabetes.
• Dalia upma is rich in proteins, vitamin and minerals. It also helps to reduce weight by preventing the unnecessary munching.