Masala Upma
Contents
- Semolina (Rava): The main ingredient, which is lightly roasted before cooking.
- Onions: Adds flavor and texture.
- Green Chilies: Provides heat and spiciness.
- Ginger: Adds warmth and enhances flavor.
- Tomatoes: Adds tanginess and moisture.
- Vegetables: Commonly used vegetables include carrots, peas, beans, and bell peppers. They add nutrition and texture.
- Mustard Seeds: Used for tempering and adds a slight bitterness.
- Cumin Seeds: Adds flavor and aids digestion.
- Curry Leaves: Adds aroma and traditional South Indian flavor.
- Chana Dal (Split Chickpeas): Adds crunch and protein.
- Urad Dal (Black Gram): Adds a nutty flavor and crunch.
- Turmeric Powder: Adds color and has anti-inflammatory properties.
- Red Chili Powder: Adds heat and color.
- Garam Masala: Adds a complex flavor with a blend of spices.
- Salt: Enhances the overall flavor of the dish.
- Oil or Ghee: Used for tempering and adds richness.
- Fresh Coriander Leaves: Used for garnish.
Preparations
- Roasting the Rava: Semolina is dry-roasted in a pan until it turns light golden brown and aromatic. This helps enhance the flavor and prevents clumping during cooking.
- Tempering: In a pan, oil or ghee is heated, and mustard seeds, cumin seeds, chana dal, and urad dal are tempered. Onions, green chilies, and ginger are sautéed until onions turn translucent.
- Adding Vegetables and Spices: Chopped vegetables are added and sautéed until they are tender. Tomatoes are added and cooked until soft. Turmeric powder, red chili powder, and garam masala are added.
- Cooking the Rava: Water is added to the pan and brought to a boil. The roasted semolina is then slowly added to the boiling water, stirring continuously to avoid lumps. The mixture is cooked until the semolina absorbs the water and becomes soft.
- Final Touches: Curry leaves and chopped coriander leaves are added for additional flavor and garnishing. The dish is mixed well and served hot.
Benefits
Provides Energy: Semolina is a good source of carbohydrates, providing energy and making it a filling breakfast or snack.
Nutrient-Rich: The addition of vegetables adds essential vitamins (such as vitamin A and C) and minerals (such as potassium and iron) to the dish.
Digestive Health: Ingredients like ginger, cumin, and curry leaves aid in digestion and help soothe the digestive system.
Rich in Protein: Chana dal and urad dal add protein to the dish, which is essential for muscle repair and overall health.
Anti-Inflammatory Properties: Turmeric and various spices used in Masala Upma have anti-inflammatory effects, which can help reduce inflammation and support overall health.
Heart Health: Using oil or ghee in moderation provides healthy fats, and the spices used contribute to heart health by aiding in cholesterol management.
Antioxidant Properties: Spices such as turmeric and garam masala have antioxidant properties that help fight oxidative stress and promote overall health.
Customizable: Masala Upma can be adapted with different vegetables and spices based on personal preference, allowing for a variety of flavors and added nutrients.
Balanced Meal: The combination of semolina, vegetables, and legumes offers a balanced meal with a good mix of carbohydrates, protein, and fiber.