Monday, March 30, 2009

Upma / Uppittu

1 cup Sajjige / Sooji /Rava
3 green Beans
1 small Onion, chopped
1 small Carrot, chopped
3tbsp green Peas
1 inch Ginger, grated
2 green Chillies, Chopped
2tbsp Peanuts
Salt to taste

3tsp Canola oil (or any cooking oil)
1tsp Ghee (optional)

1/2tsp Mustard seed
1/4tsp Urad dal
4 to 5 Curry leaves

  • Heat a big pan, add sooji and fry it in medium heat for around 5-8 mins; until it gives out nice aroma. Then pour it to a dry plate
  • In the same pan add ghee(optional), oil, mustard and urad dal. when mustard starts to splatter, add curry leaves. Then add onion, green chillies, ginger and peanuts, fry for around 5mins in medium heat. To it add beans, carrot and green peas fry for around 5mins. Mean while, in a vessel boil around 2 1/4 glass of water
  • To the fried vegetable add sooji and mix properly; then add boiling water and salt. Mix and cover the lid. Let it cook properly (around 5min) . Once water evaporates; remove the lid and mix thoroughly and serve it hot
Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Carrot -
  • Excellent source of antioxidant compounds
  • High in vitamin A
  • Very good source of vitamin C, vitamin K, dietary fiber and potassium
Green Beans -
  • Excellent source of vitamin C, vitamin K and manganese.
  • Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  • Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Green Peas -
  • Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
  • Good source of folic acid and a good source of vitamin B6

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