Vegetable Rava Upma
This nutritious variation of the traditional upma can be had for breakfast or as a snack.
Ingredients:
- 1c Suji / Rava (Semolina)
- 1/4c Capsicum chopped
- 1/4c Fresh green peas
- 1/2c Onions chopped
- 2 Green chilies thinly chopped
- Fresh coriander chopped 1 Tbsp
- 1Lemon -medium
- 1/4tsp salt
For tempering:
- 2Tbsp Vegetable oil
- 1tsp Urad dal
- 1tsp Chana dal
- 1tsp Mustard seeds
- Curry leaves 1spring
Highlights
- Convenient breakfast choice.
- For Dialysis & Diabetes.
- Portions – 5
- Serving Size – 1/2C
Nutrients
- Calories: 190 Kcal
- Protein: 4. 5 g
- Carbohydrates: 29 g
- Fat: 6 g
- Sodium: 125 mg
- Phosphorus: 60 mg
- Calcium: 26 mg
- Potassium: 93 mg
Procedure:
- Boil 3-4 cups of water in a pan.
- In another heated hard bottom pan add oil. Add ingredients for tempering in the sequence listed in the heated oil.
- Once mustard seeds splutter, add all chopped vegetables, green chilies, fresh coriander, curry leaves and let it fry for 5 minutes till it becomes lightly tender.
- Add suji and fry the fixture until it turns light brown on a light flame.
- Once you feel the aroma of fried suji, add salt and boiled water and cook the mixture till water evaporates.
- Once water evaporates, add juice from one medium lemon and stir nicely.
- Cover the lid for 5 minutes and serve hot.
- You may garnish with 1tsp of leached carrot but not must.