Vegetable Upma Recipe | Semolina Breakfast Recipe | Kids Tiffin Recipe

      Vegetable Upma is a nutritious and delicious dish that can be enjoyed as a wholesome breakfast or a light meal, offering a wide range of health benefits.Vegetable Upma offers several health benefits due to its nutritious ingredients. Here are some of the key benefits:

1. **Rich in Nutrients**: Vegetable Upma is typically made with semolina (rava) and a variety of vegetables like carrots, capsicum, peas, and onions. These vegetables provide essential vitamins, minerals, and dietary fiber necessary for overall health.

2. **Good Source of Carbohydrates**: Semolina, the main ingredient in Upma, is a type of wheat flour that provides carbohydrates, which are the primary source of energy for the body. It gives you the energy you need to kickstart your day.

3. **High in Fiber**: The combination of semolina and vegetables makes Upma high in dietary fiber. Fiber aids digestion, promotes gut health, and helps prevent constipation by adding bulk to stool.

4. **Low in Calories**: Vegetable Upma is a relatively low-calorie dish, especially when compared to other breakfast options like fried foods or sugary cereals. It can be a part of a balanced diet, especially for those looking to manage their weight.

5. **Packed with Vitamins and Minerals**: Vegetables used in Upma, such as carrots, capsicum, and peas, are rich in vitamins like vitamin A, vitamin C, and minerals like potassium and magnesium. These nutrients support various bodily functions, including immune health, vision, and bone strength.

6. **Suitable for Vegetarians and Vegans**: Vegetable Upma is a vegetarian and vegan-friendly dish, making it a great option for individuals following plant-based diets.

7. **Versatile and Customizable**: Upma is a versatile dish that can be customized according to personal preferences and dietary restrictions. You can adjust the types and quantities of vegetables and spices to suit your taste.

8. **Balanced Meal**: Vegetable Upma combines carbohydrates, protein, and fat, making it a balanced meal option. The addition of vegetables adds protein and essential nutrients, making it a wholesome and satisfying dish.

Vegetable Upma Recipe

      Here's a simple recipe for Vegetable Upma, a popular South Indian dish:

** Ingredients:**

- 1 cup semolina (also known as rava or sooji)

- 2 tablespoons ghee or vegetable oil

- 1 teaspoon mustard seeds

- 1 teaspoon cumin seeds

- 1 medium onion, finely chopped

- 2-3 green chilies, finely chopped (adjust to taste)

- 1-inch piece of ginger, grated or finely chopped

- 1 medium carrot, finely chopped

- 1 small capsicum (bell pepper), finely chopped

- 1/4 cup green peas

- 2-3 tablespoons chopped coriander leaves (cilantro)

- Salt to taste

- 2 cups water

- Lemon juice (optional, for garnish)

**Instructions:**

1. **Roast the Semolina (Rava)**:

   - Heat a pan on medium heat and dry roast the semolina for about 3-4 minutes until it turns light golden brown. Stir continuously to avoid burning. Once roasted, remove it from the pan and set it aside.

2. **Prepare the Vegetables**:

   - Heat ghee or oil in the same pan. Add mustard seeds and let them splutter.

   - Add cumin seeds and let them sizzle.

   - Add chopped onions, green chilies, and ginger. Saute until the onions turn translucent.

3. **Add Vegetables**:

   - Add chopped carrots, capsicum, and green peas. Cook for a few minutes until the vegetables are slightly tender yet crunchy.

4. **Cook the Upma**:

   - Pour water into the pan and add salt according to taste. Bring it to a boil.

   - Once the water starts boiling, reduce the heat to low and slowly add the roasted semolina to the pan, stirring continuously to avoid lumps.

   - Mix well and cover the pan. Let it cook on low heat for about 4-5 minutes until the semolina absorbs all the water and becomes fluffy.

5. **Garnish and Serve**:

   - Once the upma is cooked, turn off the heat. Garnish with chopped coriander leaves and a drizzle of lemon juice if desired.

   - Serve hot with coconut chutney, pickle, or yogurt.

Enjoy your delicious Vegetable Upma! It's perfect for breakfast or as a light meal. Adjust the spice levels according to your preference.

Comments

Post a Comment

Popular posts from this blog

Beetroot Paneer Paratha Recipe | Kids Tiffin Recipe

Image
 Beetroot Paneer Paratha Recipe | Kids Tiffin Recipe   Beetroot Paneer Paratha is a nutritious and flavorful Indian flatbread that incorporates grated beetroot into the dough.       Beetroot paneer paratha offers a combination of health benefits, thanks to the nutritious ingredients used in its preparation. Here are some potential benefits of Beetroot Paneer Paratha 1. **Rich in Nutrients:**  - Beetroot is a good source of vitamins, minerals, and antioxidants. It contains folate, manganese, potassium, and vitamin C, among others.   - Paneer (cottage cheese) is a rich source of protein, calcium, and phosphorus. 2. **High in Fiber:**   3. **Supports Heart Health:**   4. **Boosts Immunity:**   5. **Good for Bone Health:**   6. **Weight Management:**   7. **Balanced Nutrition:**  8. **Enhances Digestive Health:** Here's a simple Beetroot Paneer Paratha Recipe : Ingredients: For the dough: 1. 1 cup whole wheat flour (at...
Read more

Raw Mango Chutney with tadka | Kairichi Chutney with tadka

Image
   Raw Mango Chutney  is a tangy and spicy condiment made from raw mangoes and red chilies.Adding tadka (tempering) to   Raw Mango Chutney  can elevate its flavor and aroma. Here's a recipe for   Raw Mango Chutney  with tadka: **Ingredients:** - 1 medium-sized raw mango, peeled and chopped - 4-5 dry red chilies (adjust according to your spice preference) - 1 tablespoon oil - 1 teaspoon mustard seeds - 1 teaspoon cumin seeds - 1/2 teaspoon fenugreek seeds - A pinch of asafoetida (hing) - Salt to taste - Water as needed - Optional: sugar or jaggery for sweetness - For tadka (tempering):   - 1 tablespoon oil   - 1 teaspoon mustard seeds   - 1 teaspoon urad dal (split black gram)   - 1-2 dried red chilies, broken into pieces   - Curry leaves (optional)  **Instructions:** 1. Heat oil in a pan over medium heat. Add mustard seeds, cumin seeds, fenugreek seeds, and asafoetida. Let them splutter and become fragrant. 2. Ad...
Read more

Chole Bhature Recipe | Street Food Recipe

Image
  Chole Bhature is a popular North Indian dish consisting of spicy chickpea curry (Chole) served with deep-fried bread (Bhature). While it's undoubtedly tasty, it's also important to note that like many indulgent foods, it should be consumed in moderation. Here are some potential benefits of Chole Bhature: 1. **Good Source of Protein**: Chickpeas, the main ingredient in Chole, are a great source of plant-based protein. Protein is essential for muscle repair and growth, as well as for overall body function. 2. **Rich in Fiber**: Chickpeas are also high in dietary fiber, which is beneficial for digestive health. Fiber helps regulate bowel movements, prevents constipation, and may lower the risk of digestive disorders like diverticulosis. 3. **Provides Essential Nutrients**: Chole Bhature contains various spices and ingredients that offer essential vitamins and minerals. For example, ginger and garlic are known for their immune-boosting properties, while tomatoes provide vitam...
Read more