Vegetable Semolina Upma
Savor a vibrant and wholesome start to your day with this quick Vegetable Semolina Upma. Toasted semolina is simmered with a colorful medley of carrots and peas, infused with aromatic mustard seeds, cumin, and fresh curry leaves, creating a comforting and flavorful South Indian breakfast that's ready in under 30 minutes.
Forkin eredeti receptje
- Teljes idő
- 35 p
- Adag
- 4
- Nehézség
- Könnyű
- Adagonként
- 321 kcal
Allergéninformáció: a következőket tartalmazhatja: glutén és mustár. Allergia esetén mindig ellenőrizd a hozzávalók csomagolását.
Előkészítés
Hozzávalók
Hozzávalók
- 1,5 csészecoarse semolina, dry-roasted
- 2 ek.vegetable oil
- 0,5 tk.mustard seed
- 0,5 tk.cumin seed
- 8 dbcurry leaf
- 1 dbonion, finely chopped
- 1 tk.ginger, grated
- 1 dbgreen chili, minced
- 0,5 csészecarrot, finely diced
- 0,5 csészegreen pea, fresh or frozen
- 3 csészewater
- 1 tk.salt
- 1 ek.lemon juice
garnish
- 2 ek.fresh cilantro, chopped
Eszközök
Large heavy-bottomed pan or kadai · Wooden spoon · Mixing bowl · Chef's knife · Cutting board · Grater · Lid · Fork
Elkészítés
Lépésről lépésre
- 1
Heat a large, heavy-bottomed pan or kadai over medium heat.
Körülbelül 1 p
A szakács megjegyzése: A heavy-bottomed pan ensures even heat distribution, preventing the semolina from scorching.
- 2
Add the coarse semolina to the hot pan and dry-roast it for 5-7 minutes, stirring constantly with a wooden spoon.
Körülbelül 7 p
A szakács megjegyzése: Roasting the semolina is crucial; it prevents the upma from becoming sticky and enhances its nutty flavor. Look for a fragrant aroma and a light golden color.
- 3
Transfer the roasted semolina to a bowl and set it aside.
- 4
Return the same pan to medium heat and add the vegetable oil.
- 5
Once the oil is shimmering, add the mustard seeds and allow them to splutter vigorously.
Körülbelül 1 p
A szakács megjegyzése: Ensure the oil is hot enough for the mustard seeds to pop quickly; this releases their pungent flavor. Cover the pan if they splutter too much.
- 6
Add the cumin seeds and fresh curry leaves to the pan.
- 7
Sauté the spices for about 30 seconds, until the cumin seeds are fragrant and the curry leaves are crisp.
Körülbelül 1 p
A szakács megjegyzése: Be careful not to burn the spices, as this can make them bitter.
- 8
Stir in the finely chopped onion, grated ginger, and minced green chili.
A szakács megjegyzése: Adjust the amount of green chili to your preferred spice level. For less heat, remove the seeds.
- 9
Cook the aromatics for 3-4 minutes, stirring occasionally, until the onion becomes translucent and softened.
Körülbelül 4 p
- 10
Add the diced carrot and green peas to the pan.
A szakács megjegyzése: Feel free to use other quick-cooking vegetables like bell peppers or corn.
- 11
Sauté the vegetables for another 2-3 minutes, allowing them to soften slightly but retain a bit of crunch.
Körülbelül 3 p
- 12
Pour in the water and add the salt, then bring the mixture to a rolling boil.
Körülbelül 2 p
A szakács megjegyzése: Ensure the water is fully boiling before adding the semolina to prevent lumps.
- 13
Reduce the heat to low.
- 14
Gradually add the roasted semolina in a thin, steady stream while continuously stirring with a whisk or wooden spoon to prevent lumps from forming.
Körülbelül 1 p
A szakács megjegyzése: This step is critical for a smooth, fluffy upma. Do not dump all the semolina in at once.
- 15
Cover the pan tightly with a lid and let the upma simmer gently for 5-7 minutes.
Körülbelül 7 p
A szakács megjegyzése: Resist the urge to lift the lid during this time, as the steam is essential for cooking the semolina evenly.
- 16
Remove the pan from the heat and let it rest, covered, for 2 minutes, allowing any remaining steam to be absorbed.
Körülbelül 2 p
- 17
Uncover the pan, stir in the fresh lemon juice, and gently fluff the upma with a fork.
Körülbelül 1 p
A szakács megjegyzése: Lemon juice brightens the flavors and adds a pleasant tang.
- 18
Garnish generously with fresh cilantro before serving hot.
A szakács megjegyzése: Fresh cilantro adds a burst of freshness and color to the finished dish.
Adagonként
Tápérték
- Kalória
- 321,1kcal
- Fehérje
- 9,7g
- Szénhidrát
- 51,5g
- Zsír
- 8,4g
- Rost
- 4g
- Cukor
- 3,6g
A receptben szereplő hozzávalók mennyisége alapján becsülve. Az értékek márkák és helyettesítések szerint eltérhetnek.
Őrizd meg frissen
This upma is a fantastic standalone breakfast, but it also pairs well with a side of coconut chutney or a dollop of plain yogurt for added creaminess. For a heartier meal, you can add a handful of roasted peanuts or cashews along with the vegetables. Feel free to experiment with other vegetables like finely chopped bell peppers or corn kernels.
Store leftover upma in an airtight container in the refrigerator.
Reheat upma in a microwave with a splash of water or on the stovetop over low heat, stirring occasionally, until warmed through. Add a little water if it seems too dry.
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