Healthy Semolina Delight/Healthy Upma


This dish has nice green colour and it is extremely flavoursome. After eating this upma, the regular upma won’t seem as delicious, The flavours of the mint, coriander, green chillies and onion go well together with the taste of the upma. This can be eaten as breakfast.

Semolina is high in protein, very high in complex carbohydrates and fairly high in potassium, phosphorus, magnesium, calcium and fibre, with some iron, zinc, manganese and copper.Because semolina is made from durum wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index, which is good news for people wishing to control or reduce their weight and blood sugar, and especially for diabetics.It is high in vitamin E and contains a fair amount of B-complex vitamins.

Coriander has pain-relieving properties and is useful for headaches, muscle pain, stiffness and arthritis. Coriander is useful as a tea, because of its helpful effects on the digestive tract, and is good for increasing appetite, and relieving nausea, diarrhea, flatulence and indigestion. It is reputed to enhance circulation and relieve fluid retention.

Onions are a very good source of vitamin C, chromium and dietary fiber. They are also a good source of manganese, molybdenum, vitamin B6, and folate, potassium, phosphorous and copper.The compounds that give onions their pungency, taste and smell have been identified as substances that may fight cancer.

Mint was originally used as a medicinal herb to treat stomach ache and chest pains, and it is commonly used in the form of tea as a home remedy to help alleviate stomach pain.During the Middle Ages, powdered mint leaves were used to whiten teeth.

2 cups semolina
3 chopped green chillies
1/4 tsp mustard seeds
2 tbsp oil
A pinch of turmeric
Salt to taste
1/2 cup finely chopped onions.
1 litre water

For the Paste
1/4 cup coriander leaves
1 tbsp mint leaves
2 green chillies
1 tbsp chopped onion
1/2 tbsp roasted pea nut powder
salt to taste
1 tsp lemon juice

1. Make the paste of above ingredients and keep aside
2. Heat the oil in a broad non-stick pan and add the urad dal and mustard seeds.
3. When the seeds crackle, add the asafoetida, curry leaves, green chillies and onions and sauté on a medium flame for 1 minute.
4. Add the  semolina and  saute on a medium flame till light brown in colour
5. Add 1 litre s of hot water, the above paste and salt and cook on a medium flame for 1 to 2 minutes or till the water evaporates stirring continuously.
6. Serve hot with pickle. Enjoy!




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