Directions:
- Heat a wok or kadai, spray with butter flavored cooking spray and add semolina. You can also use 1 tsp ghee instead of cooking spray for a more fragrant (albeit higher fat) version.
- Roast, stirring occasionally until fragrant (about 7-8 minutes).
- Take out semolina and keep aside.
- After wiping off the hot pan to remove leftover semolina grains, add the oil.
- When oil is hot, add the tempering ingredients - mustard seeds, cumin seeds. If you wish you may also add spilt urad dal.
- When mustard seeds sputter, stir in chopped onions, ginger, curry leaves and green chilies. Note that you can deseed the chilies if you don't want any heat.
- In the meantime, bring the 2 cups of water to boil and add salt to it.
- Back to your wok, stir regularly and when the onions are transparent add diced tomatoes and let cook for a couple of minutes.
- When tomatoes are cooked, add the roasted semolina you kept aside earlier and mix well.
- Pour boiling salted water over this mixture, give a quick stir and cover with lid.
- Let it cook for 3 minutes on low flame. Then take off lid and add chopped cilantro, cashews and 1 Tbsp grated coconut. Mix well.
- Take off heat, and serve hot garnished with the remaining tablespoon of grated coconut and a sprig of fresh cilantro.
- NOTE 1: Don't over-roast the semolina or it won't cook well.
- NOTE 2: Possible additions - grated carrots, fresh green peas, roasted peanuts. You could also add 2 tablespoons cashews (roasted pieces) and/or 2 tablespoons coconut (grated fresh) along with the cilantro.
- NOTE 3: If you try to add salt after you take the upma off heat, it won't incorporate very well. So I suggest tasting the upma just before you add cilantro etc. and add more salt if you wish. Make a note of how much salt your family prefers, and next time add the entire amount to the water.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 209.38 Kcal (877 kJ) | ||
| Calories from fat | 41.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.65g | 7% | |
|---|---|---|---|
| Sodium | 880.76mg | 37% | |
| Potassium | 231.41mg | 5% | |
| Total Carbs | 35.44g | 12% | |
| Sugars | 1.6g | 6% | |
| Dietary Fiber | 2.86g | 11% | |
| Protein | 6.37g | 13% | |
| Vitamin C | 57.4mg | 96% | |
| Iron | 2mg | 11% | |
| Calcium | 32.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 91.25 Kcal (382 kJ) | ||
| Calories from fat | 18.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.03g | 7% | |
|---|---|---|---|
| Sodium | 383.87mg | 37% | |
| Potassium | 100.86mg | 5% | |
| Total Carbs | 15.44g | 12% | |
| Sugars | 0.7g | 6% | |
| Dietary Fiber | 1.25g | 11% | |
| Protein | 2.77g | 13% | |
| Vitamin C | 25mg | 96% | |
| Iron | 0.9mg | 11% | |
| Calcium | 14mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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