Healthy suji upma recipe with lots of veggies
 |
| Suji Upma |
Suji Upma is very
healthy & mouth water dish in India. From north to south, east to west;
every corners of India love to cook this dish to provide good health & lots
of nutritional value to their family.
It is easy, fast and
health oriented dish which is served as breakfast, brunch and sometimes even in
snacks.
Origin
Semolina or Suji is
made from durum wheat is yellow in color. It is frequently used in preparing
different types of dishes in all parts of the world.
Nutritional Value
Nutritional value
per 100 g (3.5 oz)
|
|
Energy
|
1,506 kJ (360
kcal)
|
Carbohydrates
|
72.83 g
|
Dietary fiber
|
3.9 g
|
Fat
|
1.05 g
|
Saturated
|
0.15 g
|
Monounsaturated
|
0.124 g
|
Polyunsaturated
|
0.43 g
|
Protein
|
12.68 g
|
Vitamins
|
Quantity %DV†
|
Vitamin A equiv.
|
0% 0 mg
|
Thiamine (B1)
|
24% 0.28 mg
|
Riboflavin (B2)
|
7% 0.08 mg
|
Niacin (B3)
|
22% 3.31 mg
|
Vitamin B6
|
8% 0.1 mg
|
Folate (B9)
|
18% 72 μg
|
Vitamin B12
|
0% 0 μg
|
Vitamin C
|
0% 0 mg
|
Minerals
|
Quantity %DV†
|
Calcium
|
2% 17 mg
|
Iron
|
9% 1.23 mg
|
Magnesium
|
13% 47 mg
|
Phosphorus
|
19% 136 mg
|
Potassium
|
4% 186 mg
|
Sodium
|
0% 1 mg
|
Zinc
|
11% 1.05 mg
|
Other
constituents
|
Quantity
|
Water
|
12.67 g
|
Ingredients
Suji- 100 gms roasted
Refined Oil- 5 tbsp
Mustard seeds- ½ tbsp
Curry Leaves- 7-10 leaves
Chops green chili- 2
Ginger- small cube chopped
Carrot- ½ cube-shaped chopped
Potato- 1 small cube
Beans- ¼ cup chopped
Green Peas- ¼ cup boiled
Onion- ½ cup chopped
Ghee- 3 tbsp
Water- 200 ml
Salt- according to taste
Sugar- according to taste
Turmeric- ¼ tbsp
Coriander powder- ½ tbsp
Coriander leaves- chopped for
garnish
Preparation Time- 10 minutes
STEPS TO FOLLOW
STEP 1
Roast the suji in a pan for 1 min
& keep it aside. Now clean the same pan and put the refined oil and let it
boil. Add mustard seeds, curry leaves, ginger & chopped green chilies. Let
it fry for half a minute.
STEP 2
Now add the chopped carrot &
potato cubes along with turmeric powder. Let it fry till it gets brownish in
color. Now add beans, peas and let it tender.
STEP 3
Add chopped onion and let it
becomes translucent in color. Once it is done, add coriander powder and stir
fry it for 2 more minutes.
STEP 4
Add the roasted suji and stir it
till the mixture gets firmly mixed. Add sugar & little more salt. Once a
nice aroma start to arise, add water & mix it well.
STEP 5
Now heat a pan & add ghee and
some curry leaves. Add this tadka to your dish.
STEP 6
Now serve the healthy bowl of suji upma and garnish it
with chopped coriander leaves.
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