Sooji Ka Upma (Semolina Upma)

May 26, 2023May 26, 20230 12
Sooji Ka Upma (Semolina Upma)
in Breakfast/Brunch

Prep

5 min

Cook

20 min

Ready In

25 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 teaspoon mustard seeds
3 tablespoons oil
1 1/2 teaspoons channa dal
1 teaspoon Urad Dal
2 onions , peeled , washed and finely chopped
1 cup semolina
1 tablespoon green chili , chopped
2 inches fresh ginger , washed and finely chopped
1 teaspoon cumin seed
8 -10 curry leaves
1 medium size carrot , diced
1 1/4 teaspoons salt
2 cups water
2 -3 tablespoons grated coconut , to garnish ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
305
Sugar
2g
Fat
13g
Sooji Ka Upma (Semolina Upma) is a popular breakfast dish in South India. It is a simple and quick recipe that can be made with minimal ingredients. Semolina, which is the main ingredient in this recipe, is a coarsely ground wheat that has a nutty flavor and a grainy texture. The addition of green chilies, curry leaves, and grated coconut gives Sooji Ka Upma a distinct flavor that is loved by many. It is a perfect breakfast recipe that can be made in a jiffy and is filling enough to keep you going until lunchtime. Enjoy with a cup of tea or coffee.

Instructions

1.Place a deep frying pan over medium heat and pour in the oil. Once heated, add in the mustard seeds and let them pop.
2.Add in the channa dal, urad dal, and let it cook for a few seconds until lightly browned.
3.Add in the onions, semolina, green chilies, fresh ginger, cumin seeds, curry leaves, and diced carrots. Stir everything well.
4.Pour in 2 cups of water, add salt, and bring it to a boil for 2-3 minutes.
5.Once water is absorbed, turn off the heat and cover the frying pan with a lid. Let it rest for 5 minutes.
6.Garnish with grated coconut if desired. Serve hot.

PROS

Sooji Ka Upma (Semolina Upma) is a quick and easy breakfast recipe that is tasty, filling, and nutritious.

Semolina has low glycemic index, making it ideal for people with diabetes.

It is rich in protein and fiber that promotes digestion and helps maintain good health.

Green chilies have a compound called capsaicin that can help increase metabolism and burn more calories.

It is a gluten-free recipe that can be enjoyed by people who cannot tolerate gluten.

Also, it is a vegan recipe that can be enjoyed by people who follow a plant-based diet.

CONS

Sooji Ka Upma (Semolina Upma) is a high-carb recipe that may not be suitable for people on a low-carb/ keto diet.

It can be a tad bit dry or lumpy if not cooked properly.

The recipe calls for the use of oil which may not be suitable for people who have a high-fat diet or are trying to lose weight.

HEALTH & BENEFITS

Sooji Ka Upma (Semolina Upma) is packed with many health benefits.
It contains semolina which is rich in protein, fiber, vitamins, and minerals.
It promotes digestion, helps in weight management, and boosts energy.
Green chilies contain capsaicin which can help increase metabolism and promote weight loss.
Curry leaves contain plant compounds that have antioxidant and anti-inflammatory properties. They can help boost immunity and reduce inflammation.

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