Suji (Semolina) Upma

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Suji (Semolina) Upma

  • Author: Nilita Das
  • Prep Time: 8 mins
  • Cook Time: 12 mins
  • Total Time: 20 mins
  • Yield: 1 1x
  • Category: Breakfast
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Suji or Semolina, also known as Rava, are widely used in Indian cooking. Sometimes sweet, sometimes savory, sometimes as crunchy coating, semolina has many wonderful appearances.

Suji upma is a healthy, easy-to-make and popular breakfast dish from South India with all sorts of flavors and vegetables in it.  This traditional dish is just done by roasting semolina and flavoring it with ghee (or oil), cashews, urad dal (lentils), chana dal (husked Bengal gram), onion, ginger, chopped vegetables of choice and additional herbs and spices. Sugar can be added for a mildly sweet and savory dish.

What makes upma special are all the fried ingredients that are used for tempering. These ingredients may vary depending on the recipe, but usually include some sweet, savory and nutty flavors.


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Ingredients

  • 1/2 cup semolina flour
  • 1 tablespoons ghee (homemade preferred) or refined vegetable oil
  • 1/2 teaspoon whole black mustard seeds
  • 1 teaspoon split black gram (Urad dal)
  • 1 small onion chopped (about 1/2 cup)
  • 1 small green chills split lengthwise
  • Few curry leaves
  • 1/4 cup diced boiled carrots
  • 1/4 cup boiled green peas
  • 1/2 teaspoon turmeric powder (optional)
  • 1/2 teaspoon sugar
  • Salt as required
  • Water as required

Instructions

  1. Place semolina in pan and cook over medium heat until toasty but not browned, about 2 minutes. Transfer to a bowl.

  2. Return pan to medium heat and heat ghee or oil until shimmering. Add the mustard seeds and split black gram, stir until they splutter, about 30 seconds. Add the onion, fry until slightly soft, about a minute (take care not to brown). Add slit green chillis, curry leaves and stir until fragrant, about a minute longer. Add the carrots, peas, turmeric powder, and sugar, and stir until fragrant and the mixture is coated with the ghee/oil, about 1 minute.

  3. Add toasted semolina and stir vigorously until the mixture resembles wet sand—about a minute. Add the salt and gently pour in the water. The semolina will bubble and spurt as it absorbs the water. Reduce heat to low. Cook for about 2 minutes, stirring constantly. The Upma absorbs water very quickly and tends to dry out too, so turn off the heat and cover for 1-2 minutes when the mixture is slightly runny. Serve immediately with choice of chutney.



Nutrition

  • Serving Size: 1
  • Calories: 188 kcal
  • Sugar: 3 g
  • Sodium: 7 g
  • Fat: 10 g
  • Saturated Fat: 1 g
  • Carbohydrates: 31 g
  • Fiber: 3 g
  • Protein: 4 g
  • Cholesterol: 0 g

Keywords: healthybreakfast easy-to-cook nutritiousrecipe healthyeating quickupmarecipe

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Sevaiya Upma

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Sevaiya Upma

  • Author: Nilita
  • Prep Time: 10 mins
  • Cook Time: 8 mins
  • Total Time: 18 mins
  • Yield: 1 1x
  • Category: Breakfast
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Sevaiya Upma is a very popular and common South-Indian breakfast recipe using vermicelli instead of semolina. Sevaiya Upma is also easy to prepare and a good choice when you need to prepare food within minutes.  Sevaiya upma is light on the stomach which has perfect combination of energy, protein, vitamins and minerals to start your day.

It is a delicious and quick snacking option for all your hunger pangs. This is so light that it is known to be all-time favorite meal and not just restricted to breakfast.


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Ingredients

1.       Refined vegetable Oil- 1 Tsp
2.       Vermicelli (Semiya/Sevai)- 1 Cup
3.       Mustard Seeds- 1 Tsp
4.       Coriander Leaves(Optional) – Few
5.       Green Chillies (slit or chopped)- 1pc.
6.       Curry Leaves- Few
7.       Onion (medium sized, finely chopped)- 1pc.
8.       Green Peas- ¼ cup
9.       Carrot (Small Size, chopped)- ¼ cup

10.   Capsicum-¼ cup

11.   French Beans (chopped)- ¼ cup
12.   Turmeric Powder- Pinch
13.   Red Chilli Powder(Optional)- Pinch

14.   Salt- As per required

15.   Water – As  required

Instructions

  1. Dry roast the sevaiya in a kadai and keep aside.
  2. Now, in kadai heat 1 tsp oil and splutter 1 tsp Black mustard Seeds, 1 dried red chilli, 1 green chilli (optional) and few curry leaves. Sauté well.
  3. Further, add chopped onion and sauté slightly.
  4. Also add green peas, carrot, capsicum and French beans. Sauté for few minutes.
  5. Additionally, add turmeric powder and salt. Sauté for a minute.
  6. Now add in roasted semiya and mix gently with all the ingredients.
  7. Add water as required to cook the sevai well. Cover and cook for 2 minutes or till vegetables turn soft.
  8. Do not overcook as sevai will get mashed.
  9. Finally, serve sevai upma with Tomato garlic chutney.
  10.  If one wish, can add roasted crushed peanut (1tsp) before having it.


Nutrition

  • Serving Size: 1
  • Calories: 110 kcal
  • Sodium: 6 mg
  • Fat: 4.2 g
  • Carbohydrates: 17 g
  • Fiber: 1 g
  • Protein: 2 g
  • Cholesterol: 0 mg

Keywords: vegetablesevaiupma healthybreakfast easy-to-cook nutrientdense

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