Delicious and Nutritious Upma Recipes for Every Meal
Upma is a delightful dish that serves as a perfect choice for breakfast or a light evening snack. Not only is it tasty, but it also offers health benefits, making it an ideal option for young children and individuals with sensitive digestive systems. Originally from South India, Upma has gained popularity across the globe. Let's dive into five unique Upma recipes that you can try at home.
Ingredients:
1 cup semolina (sooji), 1 teaspoon ghee or oil, 1 small onion (finely chopped), 2 small tomatoes (finely chopped), 1/2 cup roasted peanuts, 1 cup beans, 2-3 pinches of cumin seeds, 1 pinch of turmeric powder, salt to taste, water as needed.
Recipe:
Begin by roasting the semolina in a pan with a bit of ghee. In another pot, boil the beans. Add another spoon of ghee to the pan, then roast the cumin seeds. Next, incorporate the onion and tomato along with turmeric and salt, allowing them to cook. Add the boiled beans, and once the vegetables are well mixed with the spices, introduce the semolina and water. Cook for about 5-6 minutes and garnish with roasted peanuts before serving.
Quinoa Vegetable Upma
Ingredients:
1/2 cup quinoa, 1/2 cup urad dal (split black gram), 2 spoons ghee or oil, 1/2 teaspoon mustard seeds, 1/2 teaspoon cumin seeds, 1 onion (finely chopped), 1/2 carrot (finely chopped), 1/2 cup peas, 1 pinch of turmeric powder, salt to taste, water as needed.
Recipe:
Rinse the quinoa and urad dal, then soak them for 20-25 minutes. Heat ghee in a pan and roast the mustard and cumin seeds. Add the onion and sauté over medium heat. Boil the carrots and peas separately. Add the soaked quinoa and urad dal to the pan, along with the necessary water. Cook for 15 minutes and serve.
Sweet Corn Upma
Ingredients:
1 cup sweet corn, 1 cup peas, 1/2 cup semolina (suji/rava), 1/2 tsp cumin seeds, 1 finely chopped onion, 1 pinch turmeric powder, salt to taste, water as needed.
Recipe:
Start by boiling the sweet corn and peas. Soak the semolina in warm water for 15 minutes. Sauté the cumin seeds and onion in a pan, adding turmeric once the onion is translucent. Once the peas and sweet corn are cooked, add them to the pan. Then, mix in the soaked semolina and the required water, sautéing until well combined. Season with salt to taste, and your sweet corn upma is ready.
Ingredients:
1 cup rice, 1 cup rava (semolina), 1 tsp chana dal, 1 tsp urad dal, 2 tsp ghee or oil, 1/8 tsp asafoetida (hing), 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, 1 pinch turmeric powder, 1/2 tsp red chili powder, salt to taste.
Recipe:
Boil the dal, rice, and rava together for at least 10 minutes. In a separate pan, heat ghee or oil and sauté the cumin seeds, mustard seeds, and asafoetida. Add the rice, dal, and rava, along with salt, red chili powder, and turmeric. Mix well and let it cook for 5-6 minutes. Optionally, top with roasted peanuts before serving.
Ingredients:
1 cup Ragi flour, 1 cup Rava (semolina), 1/2 cup peas, 1/2 cup beans, 1/2 cup carrot, 2 tbsp ghee or oil, 1/8 tsp asafoetida (hing), 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, 1 pinch turmeric powder, 1/2 tsp red chili powder, salt to taste.
Recipe:
Soak the Ragi flour and Rava for 5-10 minutes. Boil the vegetables separately. Heat ghee in a pan and sauté the cumin seeds, mustard seeds, and asafoetida. Add the boiled vegetables and spices, sautéing briefly. Finally, mix in the Ragi and Rava mixture and cook for 5-6 minutes until ready.
These Upma recipes are not only easy to prepare but also packed with flavor and nutrition. Perfect for any meal of the day!