Upma烏普瑪
A savory South Indian breakfast dish made from dry-roasted semolina (rava) cooked with vegetables, spices, and herbs. It's a quick, wholesome, and customizable meal, often served with chutney or pickles.
01Ingredients
- 1 cup (180g) coarse semolina (rava)
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black lentils)
- 1/2 teaspoon chana dal (split chickpeas)
- 1/4 teaspoon asafoetida (hing)
- 1 sprig curry leaves
- 1 medium onion, finely chopped
- 2 green chilies, slit (adjust to taste)
- 1/2 inch ginger, grated
- 1/4 cup carrots, finely chopped
- 1/4 cup green peas (fresh or frozen)
- 2 cups (480ml) hot water
- 1/2 teaspoon salt, or to taste
- 2 tablespoons fresh coriander leaves, chopped
- 1 tablespoon lemon juice
Nutrition (per serving)485kcal
- Protein12.5g
- Carbs68g
- Fat16.5g
Fiber 3.2 gSodium 580 mg
02Steps
- Heat a pan on medium heat. Add semolina and dry roast for 5-7 minutes until it turns light golden and aromatic. Transfer to a plate and set aside.
- In the same pan, heat ghee or vegetable oil over medium heat. Add mustard seeds, urad dal, and chana dal. Sauté until the dals turn light golden.
- Add asafoetida and curry leaves. Sauté for a few seconds. Then add chopped onion, green chilies, and grated ginger. Sauté until the onion turns translucent.
- Add chopped carrots and green peas. Sauté for 2-3 minutes.
- Carefully pour in hot water and add salt. Bring the mixture to a rolling boil.
- Gradually add the roasted semolina to the boiling water, stirring continuously to prevent lumps. Reduce heat to low, cover the pan, and cook for 5-7 minutes, or until all the water is absorbed and the semolina is cooked through.
- Turn off the heat. Fluff the upma gently with a fork. Stir in chopped fresh coriander leaves and lemon juice. Serve hot.
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