Sunday, 16 October 2011

Upama ( Low calorie dish prepared from Semolina)


Upama is very low calorie but high on nutrition and easy to digest. I was introduced to it by one of the hostel warden in Jaipur (Rajasthan) and I just loved it and now my family loves the Upama made by me. It is a savory dish mainly made in southern part of India but eaten by most of the Indian with equal zest. So what is stopping you!!! Try it with porridge and fruits as a combination for breakfast and make your family healthy.

Preparation time: 5-10 min.
Cooking time: 15 min.
Servings: Serves generous helping for 4 people.

Ingredients Required For Upama : 
  • 150 gm. Suji (Semolina)
Roasted semolina(suji)
  • 100 gm . Finely cut mixed vegetables.(carrot, french beans, peas, cauliflower). 
Mixed vegetables
  • 1 Medium size finely cut Onion.
  • 1'' Ginger piece (grated).
  • 1 Medium size finely cut Tomato. 
Finely cut Tomatoes
  • 2Tea spoons finely chopped Coriander leaves.
  • 4-5 Curry leaves.(sweet neem leaves)
  • 2 Tea spoons Urad dal.
  • 1 Tea spoon Cumin seeds.
  • 1/2 Tea spoon Mustard seeds.
  • 2 Green chilies finely cut.
  • Salt to taste.
  • 10 ml. cooking oil.
  • 150 ml. Water.
Direction To Make Upama 
  • Take a thick bottom wok and roast suji to light golden color on low flame.
  • Keep the roasted suji aside in a bowl.
  • Put oil in the wok and let it heat .
  • Add mustard seeds, cumin seeds, curry leaves, urd dal and cook for 1 min. The mustard seeds, cumin seeds will split and urd dal will become golden in color.
  • Add onions and cook till transparent in color.
Onions being cooked to transparent stage
after seasoning with mustard seeds,
cumin seeds, curry leaves and urd dal.
  • Add green chillies, ginger and cook for 1/2 min.
  • Add all vegetables and cook for 2-3 min. 
  • Add tomatoes and cook till they become soft.
  • Add roasted suji and mix thoroughly so that the vegetables get coated with suji. 
Mixed vegetables, tomatoes, suji being cooked
  • Add salt and mix again.
  • Add water and mix 
Water added to the mixture of suji and vegetables.
  • Cover and cook on low flame for 10 min.
After adding water the wok is covered and kept on low heat
  • Add coriander leaves mix nicely.
  • Cover and remove from flame 
Tips : -
  • Suji can be roasted and stored this makes the morning work easy as well as avoids suji getting spoiled ( infested with pests).
  • Never use Pumpkin, Brinjal, Baigan, bottle gourd (Lauki), cabbage, Drum sticks,in upama.
  • Upama can be used as evening snack also.Filling yet light.   
Upama ready to be garnished and served
Upama is ready to be served and of course eaten with coconut/ground nut chutney / Coriander mint chutney
/ Hariyali chutney

Suggested Variations :
  • To make it more attractive for children you can add cashew, raisins, cherry in little amount.
  • Instead of suji finely broken wheat for upama can also be used.

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