High Protein Semiya Upma
Elevate your breakfast or snack game with this High Protein Semiya Upma—a nutritious twist on the classic South Indian staple! Packed with protein from crumbled tofu, urad dal, and chana dal, this delicious vermicelli dish is complemented by fresh vegetables like green peas and carrots, creating a vibrant and hearty meal. Infused with the warm, aromatic flavors of mustard seeds, cumin, turmeric, and ginger, every bite is a burst of comfort and nutrition. This recipe is quick and easy to whip up, taking just 40 minutes from prep to plate, making it a perfect choice for busy mornings or wholesome family meals. Top it off with a sprinkle of coriander and a dash of lemon juice for a zesty finish. A great way to combine traditional flavors with modern health-conscious ingredients, this protein-rich upma is sure to become a favorite!
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Recipe Information
Ingredients
- 250 grams Vermicelli (semiya)
- 500 milliliters Water
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 tablespoons Urad dal
- 2 tablespoons Chana dal
- 1 medium Onion, finely chopped
- 2 small Green chilies, slit
- 1 teaspoon Ginger, grated
- 100 grams Green peas, fresh or frozen
- 1 medium Carrot, grated
- 100 grams Tofu, crumbled
- 1 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Curd
- 2 tablespoons Coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
In a large pan, dry roast the vermicelli over medium heat until golden brown, ensuring it doesn't burn. Once roasted, transfer to a plate and set aside.
In the same pan, heat olive oil over medium flame. Add mustard seeds and cumin seeds, allowing them to splutter.
Stir in the urad dal and chana dal, sautéing until they turn golden brown.
Add the chopped onion, green chilies, and grated ginger to the pan. Sauté until the onions become translucent.
Mix in green peas, grated carrot, and crumbled tofu. Cook for 3-4 minutes until the vegetables are tender.
Season the mixture with salt and turmeric powder. Stir well to combine the flavors.
Pour water into the pan, and add curd, stirring until everything is well combined. Bring the mixture to a boil.
Once boiling, lower the heat and add the roasted vermicelli. Stir well, ensuring the vermicelli is evenly distributed and submerged in the liquid.
Cover and cook on low heat for about 5-7 minutes, or until the vermicelli absorbs all the liquid and is cooked completely.
Turn off the heat and let the upma sit covered for another 2 minutes.
Garnish with chopped coriander leaves and drizzle with lemon juice before serving hot.
Nutrition Facts
Calories |
1577 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.4 g | 52% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2509 mg | 109% | |
| Total Carbohydrate | 254.7 g | 93% | |
| Dietary Fiber | 26.5 g | 95% | |
| Total Sugars | 18.3 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 639 mg | 49% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 1706 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
