Vegetable Upma

Ingredients:

• 1 cup semolina (rava)
• 1/2 cup chopped vegetables (carrots, peas, beans)
• 1 teaspoon mustard seeds
• 1 tablespoon oil or ghee
• 8-10 curry leaves
• 2 green chilies, finely chopped
• 1-inch piece of ginger, grated
• 1 small onion, finely chopped
• 2 cups water
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon juice (optional)

Instructions:

1. Prepare the Semolina:
   • In a dry skillet, roast the semolina over medium heat until it turns light golden brown and gives off a nutty aroma. Stir continuously to avoid burning. Set aside.
2. Cook the Vegetables:
   • Heat the oil or ghee in a pan over medium heat.
   • Add the mustard seeds and let them splutter.
   • Add the curry leaves, chopped green chilies, and grated ginger. Sauté for a minute until fragrant.
   • Add the chopped onion and sauté until it becomes translucent.
   • Add the mixed vegetables and cook for 3-4 minutes until they are tender.
3. Cook the Upma:
   • Add 2 cups of water to the pan and bring it to a boil.
   • Add salt to taste.
   • Gradually add the roasted semolina to the boiling water, stirring continuously to avoid lumps.
   • Reduce the heat to low and cover the pan. Let it cook for about 5-7 minutes until the semolina absorbs the water and is fully cooked.
4. Garnish and Serve:
   • Once cooked, fluff the upma with a fork.
   • Garnish with fresh coriander leaves and a squeeze of lemon juice if desired.
   • Serve hot as a nutritious breakfast or snack.

Benefits: Vegetable Upma is high in fiber from the semolina and vegetables, which supports digestion and helps maintain a healthy gut. It provides essential nutrients such as vitamins, minerals, and antioxidants, making it a wholesome meal for any time of the day.

Nutritive Value (per serving):

• Calories: Approximately 200-250 kcal
• Protein: 5-7 grams
• Carbohydrates: 35-40 grams
• Fiber: 3-5 grams
• Fats: 5-7 grams (mainly from oil or ghee)
• Vitamins: Contains vitamins A and C (from vegetables).
• Minerals: Rich in iron, magnesium, and potassium.

Enjoy this healthy and tasty Vegetable Upma as a delightful and nutritious addition to your diet!