Sabudana Upma is a delightful and nutritious breakfast option that can be enjoyed by everyone. With its quick preparation time and rich nutritional profile, it is an ideal choice for a healthy start to your day. It is made from tapioca pearls, also known as sabudana. Sabudana is a good source of carbohydrates, making it an excellent choice for providing sustained energy. It is also low in fat and high in fiber, aiding digestion and promoting satiety. In this article, we will explore the preparation time, step-by-step recipe, and the nutritional value of Sabudana Upma.
Preparation Time : approximately 20 minutes
Ingredients 1 cup sabudana (tapioca pearls)
2 tablespoons oil or ghee (clarified butter)
1 teaspoon cumin seeds
1 small onion, finely chopped
2 green chilies, finely chopped
1/4 cup roasted peanuts
1/4 teaspoon turmeric powder
Salt to taste
Fresh coriander leaves for garnish
Lemon wedges for serving (optional)
Method- Rinse the sabudana in water a couple of times to remove any starch. Soak the sabudana in water for 3-4 hours or overnight until they become soft. Drain the excess water and set aside.
- Heat oil or ghee in a pan or kadai over medium heat. Add the cumin seeds and let them splutter.
- Add the chopped onion and green chilies. Sauté until the onion turns translucent.
- Add the roasted peanuts, turmeric powder, and salt. Mix well.
- Add the soaked sabudana to the pan. Stir gently to combine all the ingredients. Cook for 5-6 minutes on low heat, stirring occasionally.
- Turn off the heat and garnish with fresh coriander leaves.
- Serve hot with a side of lemon wedges, if desired.
Nutritional Value: Sabudana Upma is a gluten-free and nutrient-rich breakfast option. Here is an approximate nutritional value for a serving of Sabudana Upma (200 grams):
Calories: 300
Carbohydrates: 70 grams
Protein: 5 grams
Fat: 3 grams
Fiber: 2 grams
Vitamin C: 10% of the Daily Recommended Intake (DRI)
Iron: 15% of the DRI