Accessible Upama (Curried Cream of Wheat With Vegetables)

May 26, 2023May 26, 20230 1
Accessible Upama recipe for a quick and easy vegetarian meal
in Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 -2 tablespoon safflower oil or 1 -2 tablespoon butter , as needed
1 medium onion , peeled and sliced ( about 1 cup )
1 tablespoon curry powder
1/2 teaspoon ground ginger
1 tablespoon mustard seeds
1/2 lb tofu , diced ( optional )
2 cups broccoli florets or 2 cups cauliflower florets
3 tablespoons slivered almonds ( or a mixture of both ) or 3 tablespoons cashews ( or a mixture of both )
3 tablespoons raisins
5 cups water
2 cups cream of wheat ( or Bear Mush , available at whole foods stores )
1/2 teaspoon salt ( optional )
2 tablespoons fresh cilantro , chopped
1 cup plain low-fat yogurt

Nutrision Information

Servings Per Recipe
5
Calories
305
Sugar
7g
Fat
12g
Accessible Upama, or Curried Cream of Wheat with Vegetables, is a popular Indian and Sri Lankan dish. It is a vegan and gluten-free dish that is filling and flavorful. Upama is typically made with cream of wheat, vegetables like broccoli or cauliflower, and spices like curry powder and ground ginger. This dish is perfect for a hearty breakfast, lunch, or dinner and can be customized with your favorite vegetables and spices for added variety.

Instructions

1.Heat 1 tablespoon of oil or butter in a large skillet over medium-high heat.
2.Add sliced onion and sauté until soft and translucent, about 5 minutes.
3.Add curry powder, ground ginger, and mustard seeds to the skillet and cook for another 2 minutes, stirring frequently.
4.Add tofu, broccoli or cauliflower, slivered almonds or cashews, and raisins to the skillet and cook for another 5 minutes.
5.In a separate pot, bring 5 cups of water to a boil. Slowly whisk in 2 cups of cream of wheat or Bear Mush, stirring continuously until the mixture thickens.
6.Reduce heat and let the cream of wheat simmer for 5 minutes, stirring occasionally. Add salt, if desired.
7.Serve the Upama hot with fresh cilantro, yogurt, and extra nuts or raisins on top.

PROS

Accessible Upama is a quick and easy-to-make vegetarian meal made with simple ingredients that are easily accessible.

It is a comforting and flavorful dish that is perfect for a weeknight dinner or lunch.
Cream of wheat is also a good source of iron, which is important for vegetarians.

CONS

This dish may not be suitable for those who are gluten intolerant or sensitive, as it contains cream of wheat.

The dish also has a high carb content and may not be suitable for those on a low-carb diet without modifications.

HEALTH & BENEFITS

The Accessible Upama dish is a good source of fiber, vitamin C, vitamin K, and iron.
The dish is also vegetarian and low in fat, making it a healthy and nutritious meal for anyone looking to incorporate more vegetables and grains into their diet.

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