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Healthy Upma Recipe
Ingredients:
Rava (Semolina) – 1 Cup – 171 gm (615 calories)
Oil – 1.5 tbsp (20 gm) (177 calories)
Rai (Mustard Seeds) – 1/2 tsp (~2 gm) (11 calories)
Green Chillies – 3 finely chopped (6 gm) (3 calories))
Kadi Patta (Curry Leaves) – 10 or 12 (~1 gm) (1 calorie)
Onion – 1/2 cup finely chopped (55 gm) (22 calories)
Garlic – 3-5 cloves (4 gm) (6 calories)
Heeng (Asafoetida Powder) – 1/2 tsp (~1 gm) (4 calories)
Turmeric Powder – 1/2 tsp (~ 1 gm) (4 calories)
Coriander Leaves – 1 tbsp (1 gm) (.5 calories)
Salt – as per taste Hot Water – 7 cups
Total Calories: 844 Calories
Method
* Dry roast Rava while stirring occasionally for 5 mins (mild pink or aroma) and keep it separately aside.
* Heat Oil in a pan
* Add Mustard seed
* After the mustard seeds have crackled, add green chillies, kadi patta, garlic, onion and saute on medium flame for 1-2 minute
* Add salt, heeng, turmeric powder, and coriander leaves
* Fry for 30 seconds
* Add Rava
* Cook on a slow flame for 2-3 minutes
* Then add water and keep stirring for some time
* Cover with a lid and cook on a slow flame for few more mins till you get steam and the mixture thickens.
* Stir in between a couple of times
* Serve Hot