
Vegetable upma
840
Total Calories
Recipe Description
VegTotal calories for one serving of upma (from the full recipe) would be roughly 600–700 calories, assuming it serves 2–3 people
Ingredients
Rava (semolina/sooji) – 1 cup
Oil or ghee – 2 tbsp
Mustard seeds – 1 tsp
Cumin seeds (optional) – ½ tsp
Urad dal – 1 tsp
Chana dal – 1 tsp
Green chilies – 1-2, finely chopped
Ginger – 1 tsp, grated
Curry leaves – 6-8
Onion – 1 small, finely chopped
Mixed vegetables – ¾ to 1 cup (carrot, peas, beans, capsicum), finely chopped
Water – 2½ cups
Salt – to taste
Coriander leaves – a few, chopped
Lemon juice – 1 tsp (optional)
Instructions
Dry roast 1 cup of rava (semolina) in a pan on low flame until it turns slightly golden and aromatic. Once done, transfer it to a plate and keep it aside.
In the same pan, heat 2 tablespoons of oil or ghee. Add mustard seeds and let them splutter. Then add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
Add finely chopped green chilies, grated ginger, and curry leaves. Sauté for a few seconds till fragrant.
Next, add chopped onions and cook until they turn soft and translucent.
Add the chopped mixed vegetables like carrots, beans, peas, and capsicum. Sauté for a couple of minutes.
Pour in 2½ cups of water and add salt to taste. Bring it to a boil and let the vegetables cook for 2-3 minutes with the lid on.
Lower the flame and slowly add the roasted rava into the boiling water, stirring continuously to avoid lumps.
Cover and cook on low heat for 2-3 minutes, stirring occasionally, until the water is absorbed and the upma becomes soft and fluffy.
Turn off the heat. Add lemon juice (optional) and chopped coriander leaves. Mix well and serve hot.
Estimated Calories Breakdown
Total Estimated Calories: ~ 840 calories
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