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Spicy Upma with Vegetables

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This is a colorful, satisfying dish that is great for brunch or even as a snack. The freshness and flavor of a variety of vegetables is captured in this delicious dish.
  Cream of wheat/Farina, dry roasted 1 Cup (16 tbs) (Do Not Use Instant)
  Extra light olive oil 2 Tablespoon
  Green chilies/Jalapeno peppers 2 , stemmed and thinly sliced
  Sweet onion 1 , peeled and diced
  Carrot 1 , peeled and diced
  Bell pepper 1 , seeded and diced (Red / Orange)
  Potato 1 , peeled and diced
  Water 2 Cup (32 tbs)
  Ripe tomato 1 , diced
  Ginger 1 Inch, peeled and grated
  Lime juice 1 Tablespoon
  Brown sugar 1⁄2 Teaspoon
  Garam masala 1⁄2 Teaspoon
  Salt 1⁄2 Teaspoon
  Melted butter 1 Tablespoon
  Chopped cilantro 2 Tablespoon
  Low fat plain yogurt 1 Cup (16 tbs)

1. Stove-top method: Place Cream of Wheat in a nonstick skillet. Dry roast, stirring, over medium heat for 5 minutes, or until it turns a shade darker. Let it cool.


Microwave method: In a microwave-safe dish, dry roast the Cream of Wheat on high (100%) for 1 minute, stir once, and dry roast 1 minute more, until it turns a shade darker. Cool.

2. In a large nonstick skillet or saucepan, heat the oil. Add the green chilies, onion, carrot, bell pepper, and potato, and sauté over medium heat for 7 minutes, until the vegetables are tender.

3. Add the water, tomato, ginger, lime juice, brown sugar, garam masala, salt, butter, and cilantro, and bring to a boil. Reduce the heat to low and simmer for 5 minutes. Slowly add the roasted Cream of Wheat to the skillet, stirring constantly in a circular motion. Stir until all the water is absorbed. Simmer for 2 minutes.

4. Serve with a dollop of yogurt on the side

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Recipe Summary

Difficulty Level: 
Indian Spicy Semolina with Vegetables
A great Indian start to your day - Watch this video to prepare a wonderful breakfast loaded with tasty Indian spices. This semolina based dish combines the savory of vegetables along with authentic spices. Being dry roasted; this is a very healthy form of cooking giving you a lot of nutrition.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 365 Calories from Fat 110

% Daily Value*

Total Fat 12 g19.2%

Saturated Fat 3.7 g18.4%

Trans Fat 0 g

Cholesterol 11.5 mg3.8%

Sodium 325.6 mg13.6%

Total Carbohydrates 55 g18.2%

Dietary Fiber 4.7 g18.8%

Sugars 9 g

Protein 10 g19.8%

Vitamin A 72.9% Vitamin C 102.8%

Calcium 27.2% Iron 74.2%

*Based on a 2000 Calorie diet

Spicy Upma With Vegetables Recipe Video, Indian Spicy Semolina With Vegetables