Vegetable Upma Recipe: A Nutritious Indian Breakfast Option

Vegetable Upma is a classic South Indian dish that has found its way into every corner of India due to its simplicity, versatility, and health benefits. Packed with the goodness of semolina (rava) and fresh vegetables, this dish is not only flavorful but also a wholesome meal perfect for any time of the day. Semolina’s fiber and magnesium content can assist in regulating blood sugar levels, beneficial for those managing diabetes Healthline

Let’s dive into the detailed recipe, its nutritional value, and the health benefits it brings to the table.

Introduction to Vegetable Upma

Upma is a quick, savory dish made from roasted semolina, infused with spices, and enriched with vegetables. This dish is a staple in Indian households and a go-to breakfast option for its balance of carbohydrates, fiber, and essential nutrients. Whether you’re looking for a light breakfast, a healthy snack, or even a low-calorie dinner, Vegetable Upma fits the bill perfectly.

Ingredients

For 2 servings, you will need:

• 1 cup semolina (rava/sooji)
• 2 tablespoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 8-10 curry leaves
• 1-2 green chilies, finely chopped
• 1 medium onion, finely chopped
• 1 small carrot, diced
• 1/4 cup green peas
• 1/4 cup capsicum, finely chopped
• 1/4 teaspoon turmeric powder
• 2 cups water
• Salt to taste
• Fresh coriander leaves for garnish
• Optional: A handful of roasted cashews for added crunch

Preparation Steps

1. Dry Roasting the Semolina:
   • Heat a non-stick pan on medium flame.
   • Dry roast the semolina until it turns light golden and emits a nutty aroma. Stir continuously to avoid burning. Set it aside.
2. Preparing the Tempering:
   • In the same pan, heat oil or ghee.
   • Add mustard seeds and let them splutter.
   • Add cumin seeds, curry leaves, and green chilies. Sauté for a few seconds.
3. Cooking the Vegetables:
   • Add chopped onions and sauté until translucent.
   • Add the diced carrots, peas, and capsicum. Stir-fry for 3-4 minutes until the vegetables are slightly tender.
4. Cooking the Upma:
   • Add turmeric powder and mix well.
   • Pour 2 cups of water into the pan and add salt. Bring it to a boil.
   • Gradually add the roasted semolina while stirring continuously to prevent lumps.
5. Finishing Touches:
   • Lower the flame and cover the pan. Let the Upma cook for 3-5 minutes until the semolina absorbs all the water and becomes fluffy.
   • Garnish with fresh coriander leaves and roasted cashews, if using.
6. Serve Hot:
   • Serve the Vegetable Upma hot with a side of coconut chutney or a dollop of yogurt.

Nutritional Information (Per Serving)

• Calories: 180-200 kcal
• Protein: 4-5 g
• Carbohydrates: 30-35 g
• Fat: 5-7 g
• Fiber: 3-4 g
• Vitamins: Rich in Vitamin A, Vitamin C, and B-complex vitamins
• Minerals: Contains iron, magnesium, and potassium

Health Benefits of Vegetable Upma

1. Rich in Fiber:
   The combination of semolina and vegetables provides a good amount of dietary fiber, promoting healthy digestion and preventing constipation.

2. Low-Calorie Meal:
   Vegetable Upma is a great option for weight watchers as it is low in calories yet filling, helping you avoid overeating.

3. Energy Boosting:
   Semolina is a slow-digesting carbohydrate, providing sustained energy throughout the day.

4. Packed with Nutrients:
   The vegetables add a variety of vitamins and minerals, enhancing your immunity and overall health.

5. Heart-Friendly:
   Using minimal oil or ghee ensures a heart-healthy dish with low saturated fats.

6. Diabetic-Friendly Option:
   The moderate glycemic index of semolina makes it a suitable choice for diabetics when consumed in controlled portions.

7. Customizable and Versatile:
   You can add other vegetables like beans, broccoli, or spinach to enhance the nutritional profile further.

Tips for the Perfect Vegetable Upma

• Always roast the semolina before cooking to prevent it from turning sticky.
• Adjust the quantity of water based on your preferred consistency—less water for a firmer texture and more for a softer, porridge-like texture.
• For added flavor, sprinkle a dash of lemon juice before serving.

Conclusion

Vegetable Upma is a delightful fusion of taste and nutrition, making it a perfect addition to any balanced diet. It’s quick to prepare, easy to customize, and brimming with health benefits. Incorporate this versatile dish into your diet plan to enjoy a wholesome, guilt-free meal that nourishes both body and soul.

If you’re looking for more diet-friendly recipes, stay tuned to Nutricop for innovative and healthy culinary inspirations!