Suji ka Upma is a versatile and nutritious breakfast option that can be customized with your favorite vegetables and spices. It is a quick and easy recipe that provides a delicious and satisfying start to your day. In this article, we will explore the preparation time, ingredients, and nutritional benefits of Suji ka Upma.
Preparation Time: approximately 15 minutes
Nutritional Benefits:Suji ka Upma is not only delicious but also provides several nutritional benefits. Here are some key nutrients found in this dish:
Carbohydrates: Semolina is a good source of carbohydrates, which provide energy to kickstart your day.
Fiber: Upma contains dietary fiber from vegetables like onions, carrots, and peas. Fiber aids in digestion and helps maintain a healthy digestive system.
Protein: Semolina is a decent source of protein, contributing to muscle growth and repair.
Vitamins and Minerals: Suji ka Upma contains essential vitamins like vitamin C, vitamin A, and minerals such as iron and calcium from the vegetables and semolina.
Low in Fat: This dish is relatively low in fat, making it a suitable option for those watching their fat intake.
Ingredients 1 cup semolina (sooji)
2 tablespoons oil or ghee
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 cup chopped onions
1/4 cup chopped carrots
1/4 cup green peas
1 green chili, finely chopped (optional)
1 tablespoon grated ginger
2 cups water
Salt to taste
Fresh coriander leaves for garnishing
Method - Heat oil or ghee in a pan and add mustard seeds and cumin seeds. Allow them to splutter.
- Add chopped onions, grated ginger, and green chili (if using). Saute until the onions turn translucent.
- Add chopped carrots and green peas. Cook for a few minutes until the vegetables are slightly tender.
- Meanwhile, roast semolina in a separate pan on low heat until it turns golden brown and aromatic.
- Add the roasted semolina to the pan with vegetables and mix well.
- Pour in water and add salt to taste. Stir continuously to avoid lumps.
- Cover the pan and let it cook on low heat for about 5-7 minutes or until the semolina absorbs the water and reaches a thick, porridge-like consistency.
- Remove from heat and let it sit for a couple of minutes.
- Garnish with fresh coriander leaves.
- Serve hot and enjoy your nutritious Suji ka Upma.