Perfect Upma Recipe: A Quick and Delicious South Indian Breakfast! | Tanva's Kitchen

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Ingredients:
Semolina (Rava/Suji): 1 cup
Water: 4 cups
Ghee or Oil: 2 tbsp
Mustard Seeds: 3/4th tsp
Urad Dal (Split White Gram): 1 tsp
Chana Dal (Split Bengal Gram): 1 tsp
Cumin Seeds: 1 tsp
Curry Leaves: 5-7 leaves
Green Chilies: 2, finely chopped
Onion: 1, finely chopped
Salt: To taste
Sugar: 1 tsp (optional)
Coriander Leaves: 2 tbsp, finely chopped
Lemon Juice: 1 tbsp

Instructions:
Roasting the Semolina:
Heat a pan on medium flame.
Add 2 cup of semolina and dry roast it until it turns light golden and releases a nutty aroma. Stir continuously to avoid burning.
Transfer the roasted semolina to a plate and set aside.


Preparing the Tempering:
In the same pan, add 2 tbsp of ghee or oil.
Add 1 tsp of mustard seeds and let them splutter.
Add 1 tsp of urad dal and 1 tsp of chana dal. Sauté until they turn golden brown.
Add 1 tsp of cumin seeds.
Add 5-7 curry leaves, 2 finely chopped green chilies. Sauté for a minute.

Cooking the Vegetables:
Add 1 finely chopped onion and sauté until it becomes translucent.
Cook for 2-3 minutes until the vegetables are slightly tender.

Cooking the Upma:
Add 4 cups of water to the pan and bring it to a boil.
Add salt to taste and 1/2 tsp of sugar (optional).
Also Add 1/2 Lemon's Juice.
Once the water starts boiling, reduce the flame to low and add the roasted semolina gradually, stirring continuously to avoid lumps.
Cook on low flame, stirring frequently, until the water is absorbed and the semolina is cooked.

Finishing Touches:
Turn off the flame and cover the pan. Let the upma sit for 2-3 minutes.
Add 2 tbsp of finely chopped coriander leaves .Mix well.
Serve hot with coconut chutney or pickle.

Additional Information
History of Upma:
Upma is a popular South Indian breakfast dish. Its origins can be traced back to the southern states of India, such as Tamil Nadu, Karnataka, Kerala, and Andhra Pradesh. The dish has evolved over time, incorporating various regional influences and ingredients. Traditionally, upma is made with semolina, but there are many variations, including versions made with rice, vermicelli, and even broken wheat.

Nutritional Facts:
Calories: Approximately 200-250 kcal per serving
Carbohydrates: 30-35g
Protein: 4-5g
Fat: 8-10g
Fiber: 2-3g
Vitamins and Minerals: Upma is a good source of B vitamins (especially folic acid), iron, and magnesium. Adding vegetables like carrots, peas, and onions increases its fiber and vitamin content.

Note : Above Nutritional Facts May Change Upon Serving, And are approximates.

Benefits:
Low in Fat: Upma is relatively low in fat, especially if prepared with minimal oil or ghee.
Rich in Fiber: The addition of vegetables enhances the fiber content, aiding in digestion.
Energy Boosting: The carbohydrates in semolina provide a quick energy boost, making it an ideal breakfast option.
Versatile: Upma can be customized with various vegetables, nuts, and spices to suit different tastes and nutritional needs.


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