Vegetable Upma
Upma is and can be made using various vegetables like tomatoes, potatoes, carrots, peas, and so on. The nutrient content of each of these vegetables can help you get a ton of minerals and vitamins for your body and diet. This makes upma very nutritious and a healthy everyday choice.
Ingredients
- 1 cup semolina (sooji)
- 1 tbsp oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1/2 cup finely chopped carrots
- 1/2 cup finely chopped beans
- 1/4 cup finely chopped bell peppers
- 1-2 green chilies, finely chopped (optional)
- 1/4 tsp turmeric powder
- Salt (use sparingly or as per dietary restrictions)
- Fresh coriander leaves for garnish
Nutritional Information (per serving, about 1 cup)
- Calories - 350
- Protein - 7
- Carbohydrates - 50g
- Dietary Fiber - 2g
- Sugars - 2g
- Fat - 12g
- Saturated Fat - 1g
- Sodium - 300mg (depending on salt used)
- Potassium - 400mg (depending on vegetables used)
Instructions
- Dry roast semolina in a pan until it turns light golden. Set aside.
- Heat oil in a pan. Add mustard seeds and cumin seeds. Allow them to splutter.
- Add chopped vegetables and sauté until tender.
- Stir in turmeric powder and salt.
- Gradually add the roasted semolina, mixing well to avoid lumps.
- Add water (1.5 to 2 cups) and cook until the upma absorbs the water and reaches a desired consistency.
- Garnish with fresh coriander leaves before serving.
"These nutritional counts are approximate and can vary. For specific dietary needs, especially for those undergoing dialysis, consulting with a registered dietitian or healthcare provider is crucial for personalized advice and adjustments.
Always consult with a dietitian or healthcare provider to tailor these recipes & recommendations to individual health needs & dietary restrictions.
