A light, nutritious, and easily digestible meal packed with vegetables and fiber
Ingredients
- Sooji (semolina/rava) – ½ cup
- Water – 1 ½ cups
- Carrot – ½ small, finely chopped or grated
- Green peas – 2 tbsp
- Capsicum – ¼ small, finely chopped (optional)
- Onion – ¼ small, finely chopped
- Ginger – ½ inch, grated
- Green chili – 1 small, finely chopped (optional)
- Curry leaves – 4–5
- Mustard seeds – ½ tsp
- Oil – 1 tsp
- Salt – to taste
- Coriander leaves – 1 tbsp, chopped
Preparation
- Dry roast sooji in a pan on low-medium heat until it turns light golden and aromatic. Remove and set aside.
- Heat oil in a pan. Add mustard seeds and curry leaves. Once they splutter, add ginger, green chili, and onion. Sauté until onions turn translucent.
- Add carrots, peas, and capsicum. Sauté for 2–3 minute
- Pour in water, add salt, and bring to a boil. Slowly add roasted sooji while stirring continuously to avoid lumps.
- Cook on low heat for 3–4 minutes until the water is absorbed and upma reaches a soft, fluffy consistency.
- Sprinkle chopped coriander leaves on top. Serve warm in a lunchbox or plate.
Benefits
- Energy & Satiety: Semolina provides slow-releasing carbohydrates.
- Vitamins & Fiber: Mixed vegetables boost immunity and aid digestion.
- Easy to Digest: Light on the stomach, ideal for school lunch.