Vegetable Upma Recipe
Vegetable Upma - An Introduction
Considered a staple in Indian breakfast and more so in the south of India, this very filling and somewhat misunderstood dish has its unique flavour and variations just like its name. There are so many upma varieties, apart from semiya upma/vermicelli upittu/sevai upma (shavige bath as it is known in beautiful Karnataka), and rava upma or suji upma like poha upma, aval upma (Or Puffed Rice upma) rice upma, bread upma, idli upma, Godhuma Rava upma, Pesarattu upma, and Sabudana upma.
Lately, even nutrition gurus have recognized the health benefits of upittu, and have come up with their own alternatives that fit into various customized diet plans like Millet upma, Oats upma, Quinoa upma, and Ragi upma.
The Actual Question, However, Is The Original Vegetable Upittu Healthy?
Even without any variation, veg upma belongs to the healthy food group and is the perfect part of a balanced diet as it contains a wide array of nutrients like vitamins, minerals, potassium, phosphorus, calcium, and iron. It is one of the foods rich in carbohydrates, and one of the best healthy Indian snacks for kids because it is a great way to easily get vegetables into kids’ meals. This helps kickstart good food habits in kids early on.
It is a nutritious food item that is also one of the favorites in a diabetes diet plan because rava has a low Glycemic index and Glycemic load. That is also why it is part of the Indian diet plan for weight loss among health gurus. It is an easy-to-make recipe that helps, especially if you are trying to start living a healthy lifestyle and cultivate healthy eating habits for the first time.
Upittu is proof that you do not have to stop eating tasty food when you begin switching to a healthy diet plan, cultivating better eating habits, and that you can eat delicious foods and still lead a perfectly healthy life.
Another way to ensure that it remains healthy is to keep some simple pointers in mind while preparing upma, like using less oil or more green veggies like green beans and less high-carb veggies like potatoes.
Added Bonus - Did You know This Veg Upma Recipe is Pure Vegan?
Yes, you heard that right! This tasty Indian Breakfast is also vegan!
With the advent of the new Vegan Revolution, a lot of Indians struggle with getting on board the vegan diet plan. But this simple shavige upittu recipe makes it really easy to add this vegan breakfast dish to your book of healthy vegan recipes and believe me, It is going to be one of the best vegan meals I have eaten. This versatile dish ultimately falls perfectly in your diet plan no matter which one you prefer - an Indian vegetarian food plan or a vegan Indian food plan.
So instead of searching for “Vegan food near me” or “vegan diet for weight loss” you can easily add this to the list of vegan dishes for dinner or a quick vegan breakfast before heading off to your workday.
This quick vegan dinner item also helps keep you full for longer and beats the need or craving to eat unhealthy food between meals.
Another thing that really surprised me with this dish is the sheer nostalgia that still exists with every bite. The aroma that fills the house when you make the upma still takes me back to those early mornings, right before heading off to school when my mum used to cook this as a staple breakfast for me. That really helps when I get homesick and crave namme veetu saapadu every once in a while. As they always say, nothing cures homesickness like authentic home food just like mom used to make.
Veg Upma Recipe
INGREDIENTS
Required -
10 ml - Olive Oil (Or any cooking oil will do)
1/4 tbsp - Mustard Seeds (Kadugu)
1/2 tbsp - Urad Dal (Uluntham Paruppu)
A Pinch - Heing (Asafoetida)
2/3 Pieces - Chopped Green Chilies
1 Inch Piece - Grated Ginger
1 Sprig - Curry Leaves
1 Piece - Medium-Sized Onion
1/4 Cup - Peas
1/4 Cup - Chopped Carrots
1/4 - Cup Finely Chopped Potatoes
1/4 Cup - Chopped Beans
2 Cups - Semolina (Rava) or Semiya (Vermicilli)
Salt to taste
Optional -
A few roasted Cashew Nuts
PREPARATION
Dry Roast Rava or Semiya on low heat until it turns brown.
Heat the oil in a deep pan.
Once hot, add the Mustard seeds, Urad Dal, and Heing.
Once they sputter, add the grated Ginger, Green Chilies, and Curry Leaves and saute them until fragrant.
Add the chopped Onions and saute until translucent.
Add the remaining vegetables and saute for 2 - 3 minutes.
Add 4.5 cups of water and boil well until vegetables start to become soft.
Add salt.
Add the roasted Rava or Semiya and keep stirring to avoid sticking at the bottom.
Continue this for about 3 - 4 minutes until the Rava or Semiya is cooked through.
Serve hot and enjoy!
Additional Optional Tips -
You can garnish the upma with fresh coriander leaves, fried cashews, and/or grated coconut for added flavor.