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Low Calorie Upma

recipe 15 min
Total 202 Kcal 7 g protein 37 g carbs 2 g fat

Ingredients for serving

  • 125 g Water 0.63 x serving (200g)
  • 5 g Coriander (cilantro) leaves, raw 0.25 x sprigs (20g)
  • 0.6 g Lemon juice, raw 0.13 x wedge yields (5g)
  • 0 g Salt, table 0.5 x dash (0g)
  • 1.5 g Vegetable oil 0.1 x tbsp (15g)
  • 3 g curry leaves 0.5 x 1 tsp (6g)
  • 1.5 g Chickpeas (garbanzo beans, .. 0.13 x tbsp (12g)
  • 71 g black gram 0.5 x 1 tsp (142g)
  • 1 g Spices, mustard seed, ground 0.5 x tsp (2g)
  • 159.8 g chili, green 0.13 x 1 piece (1278g)
  • 35 g Onions, raw 0.5 x small (70g)
  • 2.8 g ginger, peeled and chopped 0.1 x 1 oz (28g)
  • 41.8 g Semolina, enriched 0.25 x cup (167g)

Instructions

  • Heat a pan and dry roast the semolina on low heat till a nice aroma comes out. Make sure that the semolina does not get too brown.
  • Heat 2 tsp oil in a pan. Then add mustard seeds and curry leaves. When the mustard seeds start crackling, add green chili, black gram and chickpeas. Fry it for a few more minutes.
  • Now add onion and ginger and fry it till onion becomes translucent.
  • Now add salt (according to taste) and ½ cup water and boil the mixture. Transfer the roasted semolina into the mixture slowly. Keep the mixture stirring continuously so that lumps are not formed.
  • Cover the mixture with a lid and allow cooking until it gets pulpy. Once cooked, turn off the heat and add lemon juice and mix well.
  • Garnish the upma with coriander leaves and serve hot.

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