Veggie Upma

How to prepare veggie upma - healthy breakfast

#VeggieUpma #Upma #उपिट #BreakfastRecipe #HealthyRecipe #SnacksRecipe #VeggieRecipe #AaichiSavali

The breakfast menu of upma and cups of steaming hot tea is a common favorite in most  Indian
homes. In this vegetable upma recipe, semolina is cooked with onions, mixed vegetables and a delicious tempering of chilies, curry leaves, cumin and mustard seeds. Along with nutritious semolina and fresh vegetables, this one makes a healthy breakfast that is tasty too. When you add enough vegetables to it, you can get some minerals, vitamins and fiber content too. It keeps you energetic and fresh. 

Preparation Time : 10 minutes ; Cooking Time : 10 minutes.



Ingredients :
  1. Semolina / Rava / Sooji 1 cup
  2. Carrots, ¼ cup
  3. Green peas ¼ cup
  4. Onion small 1 chopped
  5. Green chilli 5 strips
  6. Curry leaves
  7. Coriander leaves 2 tbsp, chopped
  8. Cumin seeds 1 tsp
  9. Mustard seeds 1 tsp
  10. Salt 1 tsp
  11. Turmeric powder 1 tsp
  12. Veg. Oil 2 tbsp
  13. Water 2 cups.




Recipe :
  1. Take a pan add oil into it.
    Add cumin seeds and mustard seeds, curry leaves, let splitter it.
  2. Then add chopped onion, saute it well and add green chilli into it.
  3. Meanwhile, in a bowl add carrots, peas and cup of water and microwave it for 2 to 3 minutes.
  4. Add semolina into it and
    saute till semolina gets light brown color. Once rava get cooked add boiled veggies (carrots, peas), saute and mix well and add salt, turmeric powder and mix well
  5. Now, lower the flame and add 2 cups of water and keep stirring for about 2 to 3 minutes or till semolina or rava cooks well.
  6. Garnish with coriander leaves. Here, nutritious, hot and tasty veggie upma is ready to serve, serve hot with cup of tea or coffee or milk. Enjoy!!!










Dietary Comments :
Based on a 2000 calorie diet. It Makes 4 Servings.
          Per serving contains 237.5 calories, along with carbohydrates - 35.73 g, fats - 7.9 g, proteins - 6.43 g
Health Benefits of Veggie Upma :
  • Rava used to prepare upma is nutritious. So, the upma made of wheat rava is surely a healthy breakfast option.
  • It contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.
  • Weight loss : body digests upma slowly, this is an advantage as it will keep you full for long. Prevents you from overeating.
  • It helps to boosts energy, keeps bones and nervous system healthy. Improves heart health.
  • When you add enough vegetables to it, you can get some fibre content too. It keeps you energetic and fresh.
  • Vegetables like, onions, carrots and green peas are added to upma. You can also add any other vegetables to it. This helps you get lots of vitamins and minerals in your diet. This makes upma even more nutritious.
  • It is a good source of iron, it can help to prevent anemia.

Good Time To Eat :
            It's good to eat veggie upma for breakfast.

Eat Healthy, Stay Healthy!!!


5 comments:

  1. Hari OM
    Another of my favourites - but I have had to adapt to no curry leaves here in Scotland (though can occasionally find dried version - nowhere nearly as good!). YAM xx

    ReplyDelete
  2. Hari OM.
    Thank you.
    Yes, it's really very true that some Indian veggies or spices are difficult to get abroad. For curry leaves substitute you can use dried curry powder, to enhance the taste.

    ReplyDelete
  3. I am very fond of semia uppma which I prepare myself often. Veggie uppma is also very good. My wife prepares it often.

    ReplyDelete
  4. Nice recipe. Thanks. Hope my husband will like it.

    ReplyDelete

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