Upma is a South Indian breakfast dish. It is made from Rava or Sooji . It is also called Semolina or cream of wheat in English. It is liked very much in other parts of India also. It is a very healthy breakfast as it contains a lot of vegetables and dry fruits .
Ingredients:-
Sooji/ Rava
– 1 cup
Chopped
onions - ½ cup
Chopped
carrots – ½ cup
Chopped
capsicum (green) - ½ cup
Chopped
green chilies -according to your taste
Chopped
green coriander – ½ cup
Curry
leaves - 10 to 12 leaves
Roasted or
fried peanuts – 1/4th cup
Roasted or
fried cashews – 1/4th cup
Mustard
seeds – ½ tsp
Salt as per
taste
White pepper
powder - according to your taste
Oil - 2 tbs
(Table Spoon)
Desi ghee 2
tbs
Water – 3
cups
Lemon juice
– 1 tbs
Recipe/ Method :-
Heat the
pan and add 1 cup rava to it.
Stir
continuously while roasting the rava.
Sooji grains
should become light brown in colour and not
very dark brown.
Now put it
in another pan and keep aside .
Heat the pan
again and add 2 tbs oil.
Now add 1
tsp mustard seeds, wait and after
crackling sound of mustard seeds add all chopped vegetables.
After 5 minutes of sauteing , add the green
coriander and curry leaves.
Now mix the
rava and add salt and white pepper according to your taste. Add 3 cups of
water, stir it continuously on medium flame.
When rava
grains absorb water and swell , it means rava is properly cooked.
Add two
tablespoon of desi ghee for more taste.
Switch off the flame . Add roasted cashews and
peanuts.
Cover it for 10 minutes.
Before
serving Garnish it with green coriander and lemon.
Enjoy the delicious Upma after squeezing lemon
juice.
Few
suggestions:-
Before making Upma proper roasting of Sooji is must to avoid
stickiness and to get proper taste.
Always put water exactly three times the quantity of the Sooji.
Put roasted cashews , peanuts in the end after putting off the flame . This
will maintain its crunchiness.
Wait for 10 minutes before serving after you have put off the
flame.
Squeeze lemon just before serving
I m sure you will love it.
Try it at home and give me your
feedback
.
Health benefits of sooji :-
It contains phosphorus , zinc, and magnesium which is good for nervous system.
Due to low Glycemic Index it is good for diabetic patient also.
It is low in sodium and cholesterol and high in fiber. Thus it is good for heart patients also.
It is an excellent source of iron and prevents anemia
it keeps you full for a longer time and prevents you from overeating. So it helps in shedding fats.
Dr. Suman Setia