Spicy Upma with Vegetables

flexcook's picture

May. 23, 2011

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: Easy
Servings: 4

Nutrition Facts

Serving size

Calories 365Calories from Fat 110

 % Daily Value*

Total Fat 12 g18.5%

Saturated Fat 3 g15%

Trans Fat 0 g


Sodium 325 mg13.54%

Total Carbohydrates 55 g18.3%

Dietary Fiber 4 g16%

Sugars 9 g

Protein 10 g20%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet