Sooji Upma (Indian Semolina Breakfast Dish)

Sooji Upma (Indian Semolina Breakfast Dish) is a dairy free, lacto ovo vegetarian, and vegan morn meal. This recipe makes 2 servings with 451 calories, 13g of protein, and 12g of fat each. For 85 cents per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. 46 people have tried and liked this recipe. This recipe from Serious Eats requires black mustard seeds, sugar, chilli powder, and curry leaves. From preparation to the plate, this recipe takes around 15 minutes. It is a very reasonably priced recipe for fans of Indian food. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is excellent. Indian Semolinan Upma, Upma , How to make Upma | South Indian Upma, and Rava Khichdi (Suji/Semolina Khichadi ) | South Indian Breakfast s are very similar to this recipe.

Servings: 2

 

Ingredients:

1 teaspoon whole black mustard seeds

1/4 cup diced boiled carrots

1 teaspoon red chilli powder

10 curry leaves

1/4 cup boiled green peas

Kosher salt

1 small onion chopped (about 1/2 cup)

1 cup semolina flour

1 teaspoon sugar

1 1/2 tablespoons ghee or vegetable oil

2 1/4 cups water

2 small green chills split lengthwise

Equipment:

frying pan

bowl

Cooking instruction summary:

Procedures 1 Place semolina in cast iron pan and cook over medium heat until toasty but not browned, about 2 minutes. Transfer to a bowl. 2 Return pan to medium heat and heat ghee or oil until shimmering. Add the mustard seeds and split black gram, stir until they splutter, about 30 seconds. Add the onion, fry until slightly soft, about a minute (take care not to brown). Add the slit chillis, curry leaves and stir until fragrant, about a minute longer. Add the carrots, peas, red chilli powder, and sugar, and stir until fragrant and the mixture is coated with the ghee/oil, about 1 minute. 3 Add toasted semolina and stir vigorously until the mixture resembles wet sand—about a minute. Add the salt and gently pour in the water. The semolina will bubble and spurt as it absorbs the water. Reduce heat to low. Allow this mixture to cook for about 2 minutes, stirring constantly. The Upma absorbs water very quickly and tends to dry out too, so turn off the heat when the mixture is slightly runny. Serve immediately.

 

Step by step:


1. Place semolina in cast iron pan and cook over medium heat until toasty but not browned, about 2 minutes.

2. Transfer to a bowl.

3. Return pan to medium heat and heat ghee or oil until shimmering.

4. Add the mustard seeds and split black gram, stir until they splutter, about 30 seconds.

5. Add the onion, fry until slightly soft, about a minute (take care not to brown).

6. Add the slit chillis, curry leaves and stir until fragrant, about a minute longer.

7. Add the carrots, peas, red chilli powder, and sugar, and stir until fragrant and the mixture is coated with the ghee/oil, about 1 minute.

8. Add toasted semolina and stir vigorously until the mixture resembles wet sand—about a minute.

9. Add the salt and gently pour in the water. The semolina will bubble and spurt as it absorbs the water. Reduce heat to low. Allow this mixture to cook for about 2 minutes, stirring constantly. The Upma absorbs water very quickly and tends to dry out too, so turn off the heat when the mixture is slightly runny.

10. Serve immediately.


Nutrition Information:

Quickview
451k Calories
12g Protein
12g Total Fat
72g Carbs
79% Health Score
Limit These
Calories
451k
23%

Fat
12g
19%

  Saturated Fat
8g
55%

Carbohydrates
72g
24%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
238mg
10%

Get Enough Of These
Protein
12g
26%

Vitamin B3
63mg
317%

Folate
766µg
192%

Vitamin C
111mg
135%

Selenium
78µg
113%

Vitamin A
3298IU
66%

Vitamin B1
0.78mg
52%

Manganese
0.73mg
36%

Vitamin B2
0.54mg
32%

Iron
4mg
24%

Fiber
6g
24%

Phosphorus
167mg
17%

Magnesium
62mg
16%

Copper
0.28mg
14%

Vitamin B6
0.21mg
11%

Vitamin K
10µg
10%

Potassium
340mg
10%

Zinc
1mg
9%

Vitamin E
1mg
8%

Calcium
69mg
7%

Vitamin B5
0.62mg
6%

covered percent of daily need
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Food Trivia

The most amount of grapes eaten in 3 minutes is 133. This record was set in 2001 by Mat Hand, from the UK.

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