Serves 3

Ingredients
1 cup sooji 2 cups water
2 green chillies 1 onion
1/3 cup peas 2 tblsp ghee
1/4 tspn cumin seeds 1/4 tspn mustard seeds
1/4 tspn ginger (chopped) 8 cashewnuts
Few curry leaves Salt to taste

Method

  1. Rub 1 tblspn of ghee into the sooji. Roast on Microwave High for 2min.
  2. Take a casserole, place the remaining ghee, mustard and cumin seeds, cashew, curry leaves.
  3. Cook on Microwave High for 3 min. Add onions, ginger, chopped greed chilli, cook on Microwave High for 3 min.
  4. Add the roasted sooji, salt and water.
  5. Stir well cook on Microwave High, covered for 10 min. Serve with pickle.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 253 Carotene ( μg ) 71.3
Protein (g) 5.45 Vitamin C (mg) 2.73
Carbohydrate (g) 29.49 Mg (mg) 23.52
Fat (g) 12.64 Na (mg) 8.45
Fibre (g) 0.632 K (mg) 56.73
Minerals (g) 0.27 Mn (mg) 0.10
Calcium (mg) 17.65 Zn (mg) 0.37
Phosphorus (mg) 78.73 Cr (mg) 0.01
Iron (mg) 1.07

Modification

Add more vegetables like peas, carrots, tomatoes etc to the upma