Soya bean vegetable Upma: (Semolina Porridge)
Upma/uppittu is a common south indian breakfast dish, cooked as a thick porridge from dry roasted semolina. Various seasonings and or vegetables are often added during cooking. Upma is served with chutney, lime slices or pickles as per individual preferences.
This is a usual upma recipe just the variation is including soya bean as its a great imposter, which is high in protein. Including soya bean in your diet can save you fat, especially saturated fat. You also get a fantastic fiber boost, both soluble and insoluble.
Cooking time: 15mins
Preparation time: 30-40mins (including the time to cook soya bean)
• Rava/coarse semolina-1 1/2cup
• Chopped onion-1num
• Chopped capsicum-1num
• Chopped carrot-1num
• Chopped tomato-2num
• Soya bean-3/4 cup
• Green chilli finely chopped/paste-1tbsp
• Finely chopped ginger/ginger paste-2tsp
• Mustard seeds-1tsp
• Cumin seeds-1tsp
• Curry leaves-5-6
• Channa dal/urad dal-1tsp
• Coriander leaves- a handful
• Lemon juice-as required
• Salt-as per taste
• Soak soya bean overnight, pressure cook for 3-4whistles and set aside.
• In a non-stick pan dry roast semolina/rava on a medium low flame until it turns light brown /until the aromatic and let it cool down
• Heat oil in the pan add mustard seeds, cumin seeds as it splutters add channa, urad dal, curry leaves saute for few seconds on medium heat.
• Add green chilli, ginger, onion and saute till it is translucent.
• Add chopped capsicum, carrot, tomato, salt and saute until the vegetables are tender (approximate 5-7minutes)
• Then add cooked soya beans and saute for 2-3mins.
• Meanwhile heat 4-5cups of water in the sauce pan.
• As the water boils add 3-31/2cup of water to the vegetables and let it cook for 6-7minutes or until the vegetables are cooked well.
• Reduce the flame and add roasted rava little at a time to the boiling water and keep stirring cover the lid and simmer for 3-5mins. if it is too dry sprinkle some hot water and simmer again for 2-3mins
• Once cooked well, garnish with coriander, lemon juice
Serve hot with chutney/yogurt
• The combination of vegetables can be done as per your choice
• You can skip vegetables and add only soya bean
• Water quantity may vary depending on the type of semolina/rava
Posted on June 11, 2014, in Breakfast, Breakfast, Indian, International, Main dish and tagged drchdietfood, Indian recipe, Rava, Semolina, Soya beans, Upma, Uppittu. Bookmark the permalink. Leave a comment.
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