Nourishful Kitchen

Total Calories: Approximately 331 calories per serving.

Ingredients:

• Semolina (Rava/Sooji) – 50g (183 calories)
• Mixed Vegetables (carrots, peas, beans) – 100g (35 calories)
• Mustard seeds – 5g (15 calories)
• Curry leaves – 5g (3 calories)
• Green chilies – 10g (5 calories)
• Oil – 10g (90 calories)
• Salt – to taste (0 calories)
• Water – 200ml (0 calories)

Instructions:

1. Preparation:
   • Wash and chop the mixed vegetables (carrots, peas, beans) finely.
   • Slit the green chilies lengthwise.
   • Keep all the ingredients ready.
2. Cooking:
   • Heat oil in a pan on medium heat.
   • Add mustard seeds and let them splutter.
   • Add curry leaves and slit green chilies. Sauté for a few seconds.
   • Add the chopped mixed vegetables. Sauté for 2-3 minutes until they are slightly tender.
3. Adding Semolina:
   • Once the vegetables are slightly cooked, add semolina (rava/sooji) to the pan.
   • Roast the semolina along with vegetables on low to medium heat until it turns aromatic and changes color slightly. This may take around 3-4 minutes.
4. Cooking Upma:
   • Boil 200ml water separately.
   • Slowly pour the boiling water into the pan with semolina and vegetables while continuously stirring to avoid lumps.
   • Add salt to taste and mix well.
   • Cover the pan with a lid and let the upma cook on low heat for about 3-4 minutes until it thickens and the semolina is cooked completely.
5. Serving:
   • Once the upma is cooked and reaches the desired consistency, turn off the heat.
   • Serve the vegetable upma hot with a garnish of fresh coriander leaves if desired.

Nutritional Information:

• This Vegetable Upma recipe provides approximately 331 calories per serving.
• It’s a wholesome breakfast option packed with fiber from vegetables and semolina, making it filling and nutritious to start your day.