Upma
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
- Rub 1 tblspn of ghee into the sooji. Roast on Microwave High for 2min.
- Take a casserole, place the remaining ghee, mustard and cumin seeds, cashew, curry leaves.
- Cook on Microwave High for 3 min. Add onions, ginger, chopped greed chilli, cook on Microwave High for 3 min.
- Add the roasted sooji, salt and water.
- Stir well cook on Microwave High, covered for 10 min. Serve with pickle.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 | ||