Paushtik Sooji Upma

(Savory Vegetable Semolina)

8-10 min

Prep (min)

5-6

Katoris

🌿

Vegetarian

Nutrient Information — per 1 Katori

250 Kcal

Energy (kcal)

9.3 g

Protein

40.6 g

Carbohydrate

5 g

Total Fats

Amount per diet plan: 1 Katori at one time

Ingredients

1.5 cup Semolina (sooji)

4 tbsp Fresh peas, shelled

4 tbsp Beans, finely chopped

1 medium Tomato, finely chopped

1 medium Capsicum, finely chopped

2 tsp Black gram dal (dhuli urad dal)

2 tbsp Curry leaves, roughly chopped

2 whole Green chillies, finely chopped (optional)

4 tbsp Groundnut oil

3 cups Water

2 sprigs Coriander leaves, finely chopped for garnish

1 tsp Mustard seeds

1/4 tsp Asafoetida (hing)

Use minimal Amount of salt

Method of Preparation

Wash the vegetables thoroughly. Chop the beans, tomato, capsicum, and green chillies finely, and remove the shells from the peas.

Take a karahi and dry roast sooji for 2-3 minutes. Keep it aside.

Heat oil in separate karahi, add mustard seeds and let it splutter.

Add asafoetida and black gram dal now, let them turn golden brown. Add chopped green chilies and curry leaves.

Add the tomatoes and cook over low heat for a few minutes, or until they soften. Add the chopped beans, capsicum, peas, and saute well.

Add the salt and water, when the mixture comes to a boil, add roasted sooji and cook on low heat for 8-10 minutes. Stir occasionally.

Serve hot, garnished with coriander leaves.