Upma With Mixed Vegetables
|Coarse semolina||450 Gram|
|Potatoes||300 Gram, diced|
|Black mustard seeds||1 1⁄2 Teaspoon|
|Cumin seeds||1 1⁄2 Teaspoon|
|Tomatoes||3 , chopped|
|Ginger root piece||1 1⁄2 Inch, peeled, finely chopped|
|Green chilies||3 , seeded and finely chopped|
|Mixed vegetables||300 Gram, very finely chopped and grated|
|Boiling water||750 Milliliter|
|Coriander sprigs||2 , chopped|
Heat a large frying pan or wok, add the semolina, and cook over a low heat for 10-12 minutes, until it is a few shades darker, stirring constantly.
Remove from the pan and set aside, Sprinkle the potatoes with paprika, turmeric and a little salt.
Heat the oil in the frying pan, add the potatoes and saute over a medium heat until brown.
Remove with a slotted spoon; set aside.
Add the mustard and cumin seeds to the frying pan and heat them over a high heat until they begin to 'pop'.
Add the tomatoes, ginger and chillies, if using, and stir well over a low heat.
Add the mixed vegetables and cook for 5 minutes.
Add the boiling water and 1 teaspoon salt.
Gradually add the roasted semolina, stirring all the time.
The mixture should be light and crumbly with no lumps.
Add a little more water if the mixture is too dry.
Gently mix in the fried potatoes, and garnish with coriander leaves.
Serve at once.
Serving size: Complete recipe
Calories 3327 Calories from Fat 1195
% Daily Value*
Total Fat 136 g208.5%
Saturated Fat 17.5 g87.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 553.1 mg23%
Total Carbohydrates 452 g150.6%
Dietary Fiber 40 g160%
Sugars 28.2 g
Protein 78 g155.7%
Vitamin A 199.1% Vitamin C 324.1%
Calcium 37% Iron 97.2%
*Based on a 2000 Calorie diet