Recipe courtesy of
Nidhi Jalan
for
Food Network Kitchen
Recipe courtesy of
Nidhi Jalan
for
Food Network Kitchen
Watch how to make this recipe.
Vegetable Upma
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- Level: Easy
- Total: 45 min
- Active: 45 min
- Yield: 4 to 6 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 6 servings
- Calories
- 230
- Total Fat
- 10 g
- Saturated Fat
- 3 g
- Carbohydrates
- 29 g
- Dietary Fiber
- 4 g
- Sugar
- 3 g
- Protein
- 6 g
- Cholesterol
- 10 mg
- Sodium
- 294 mg
Upma (pronounced “oopma”) is the ultimate comfort dish from South India, enjoyed for breakfast or tiffin (a midday snack). It has a smooth and soft texture that melts in your mouth. There are various types of upma and this popular version is made with coarse semolina, also known as rava or sooji. The sooji is dry roasted and cooked with mustard seeds, crunchy lentils and nuts and flavored with aromatic curry leaves, resulting in a delightful medley of tastes and textures. Upma is not only quick and easy to prepare, but also incredibly satisfying. Enjoy it on its own or with a side of chutney or Indian pickle.
- Level: Easy
- Total: 45 min
- Active: 45 min
- Yield: 4 to 6 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 6 servings
- Calories
- 230
- Total Fat
- 10 g
- Saturated Fat
- 3 g
- Carbohydrates
- 29 g
- Dietary Fiber
- 4 g
- Sugar
- 3 g
- Protein
- 6 g
- Cholesterol
- 10 mg
- Sodium
- 294 mg
Ingredients
Directions
- Add the semolina to a medium saucepan set over medium-high heat and cook, stirring continuously, until lightly toasted with just the slightest hint of color, about 5 minutes. Transfer immediately to a bowl to prevent it from cooking further.
- Heat the oil in the same pan over medium-high heat. Once hot and shimmering, add the mustard seeds and let sizzle until you hear popping sounds, about 30 seconds. Add the split peas, lower the heat to medium and cook, stirring often, until they get a hint of color, about 2 minutes. Add the chiles, curry leaves and cashews, if using; be careful as the curry leaves might sputter. Cook until the cashews are golden brown and the curry leaves and chiles are toasted and fragrant, about 3 minutes. Add the onions and cook, stirring occasionally, until translucent, about 7 minutes.
- Add the tomatoes and 1 1/2 teaspoons salt, increase the heat to medium high and cook until the tomatoes have softened, about 5 minutes. Add the peas, green beans and carrots and cook, stirring occasionally, until the vegetables begin to soften, 3 to 4 minutes.
- Add 2 1/2 cups water and 1 1/2 teaspoons salt. Increase the heat to high and bring the water to a rolling boil. Sprinkle in the toasted semolina, stirring continuously to prevent lumps and mix well with the vegetables. Lower the heat, cover and cook until the semolina is tender and fluffy, about 5 minutes. Adjust salt to taste. Mix in the ghee or butter before serving.
