Delicious and Nutritious Upma Recipe – The Perfect Breakfast Choice
Upma is a classic South Indian dish made from semolina (also known as rava or suji). This dish is not just delicious but also highly nutritious, making it a perfect breakfast choice. Packed with essential vitamins and minerals, Upma is easy to digest and provides long-lasting energy.
Why Choose Upma for Breakfast?
Upma is an ideal breakfast dish because:
- It is light on the stomach yet filling.
- Rich in fiber, protein, and healthy fats.
- Quick and easy to prepare.
- Customizable with various vegetables and spices.
Ingredients Required for Upma
To make the perfect Upma, gather these ingredients:
- 1 cup semolina (rava/suji)
- 2 cups water
- 2 tbsp ghee or oil
- 1/2 tsp mustard seeds
- 1 tsp urad dal
- 1 small onion (finely chopped)
- 1 small carrot (chopped)
- 1/4 cup green peas
- 1/2 inch ginger (grated)
- 2 green chilies (chopped)
- 10-12 curry leaves
- 1/4 tsp turmeric powder
- Salt to taste
- 1 tbsp lemon juice
- 2 tbsp fresh coriander (chopped)
Step-by-Step Instructions to Make Upma
1. Roasting the Semolina
Heat a pan and dry roast the semolina on low flame until it turns light golden. Stir continuously to avoid burning. Once done, keep it aside.
2. Preparing the Tempering
In the same pan, heat ghee or oil. Add mustard seeds and allow them to splutter. Then, add urad dal and sauté until golden brown.
3. Sautéing the Vegetables
Add chopped onions, green chilies, and grated ginger. Sauté until onions turn translucent. Add carrots, peas, and curry leaves, and cook for 2-3 minutes.
4. Cooking the Upma
Pour 2 cups of water into the pan. Add turmeric powder and salt. Bring the water to a boil. Reduce heat and slowly add roasted semolina while stirring continuously to prevent lumps.
5. Final Touches
Cover the pan and let it cook for 2-3 minutes. Turn off the heat and add lemon juice and chopped coriander. Mix well and serve hot.
Pro Tips for the Best Upma
- Use ghee for enhanced flavor.
- Add dry fruits like cashews for extra crunch.
- For a unique twist, replace water with coconut milk.
Health Benefits of Upma
Upma is loaded with fiber, making it great for digestion. It provides sustained energy and is a low-calorie meal. The vegetables enhance its nutrient profile, making it a wholesome choice.
Frequently Asked Questions
Can I make Upma without vegetables?
Yes! You can make a simple Upma with just basic spices and semolina.
Is Upma good for weight loss?
Yes! Upma is low in calories and keeps you full for a long time.
Can I use other grains instead of semolina?
Yes, you can use oats, quinoa, or millets for a healthier version.
Conclusion
Upma is a quick, healthy, and delicious breakfast option. With the right balance of nutrients and flavors, it is an excellent addition to your diet.
Disclaimer
This article is for informational purposes only. Please consult a dietitian for personalized advice.