Blackeye beans – 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.
Black-eyed peas are part of the legume family that is known as being a primary source of plant protein. Protein helps with maintaining healthy muscles, bones and cartilage. Black-eyed peas also contain vital nutrients, such as B vitamins, vitamin E, iron and potassium. They can even help with weight loss because they’re filling but low in calories.
Cooking time: 15 minutes
Preparation time: 30-40 minutes (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
• black eye 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
- wash and soak black eye 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 5-7 minutes)
• Then add cooked soya beans and saute for 2-3 minutes.
• Meanwhile heat 4-5 cups of water in the sauce pan.
• As the water boils add 3-3 1/2cup of water to the vegetables and let it cook for 6-7 minutes 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 3-5 minutes. if it is too dry sprinkle some hot water and simmer again for 2-3 minutes
• Once cooked well, garnish with coriander, lemon juice
Serve hot with
- 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 December 2, 2015, in Indian and tagged black eye bean recipes, easy breakfast recipes, Healthy Breakfast ideas, protein rich breakfast, savoury semolina porridge, semolina porridge, Upma, Uppittu. Bookmark the permalink. 39 Comments.