In India, semolina is very popular ingredient for making upma, and porridges. Semolina has become a prevalent in our diet because it’s taste and benefits. The primary health benefit from semolina is weight control. A specific cause of weight gain is hunger. By eating ready-to-eat foods or snacks, you cannot give yourself enough energy and nutrients, and they make you want to eat more. Semolina has the ability to move you away from hunger due to being a complex carb.
Semolina is also rich in fiber that can help in digestion of your food. Selenium in semolina is known to boost your immune system. In addition to selenium, it contains vitamin B complex and vitamin E. These vital vitamins are very important for boosting your immune system by fighting the disease.
One serving of suji upma contains 240 calories and is a perfect breakfast. It also includes 8 grams of protein and 18 grams of carbs giving you a lot of energy to begin your day.
Ingredients for Suji Upma
Semolina (suji) 1 1/2 cups
1 small carrot chopped small cubes and blanched
6 French beans chopped and blanched
Green peas blanched 1/4 cup
Green capsicum 1 medium
Onion 1 medium
Green chilies 3
Ginger 1 inch piece
Extra virgin olive oil 2 tablespoons
Mustard seeds 1/2 teaspoon
Curry leaves 15-20
Split black gram (urad dal) 2 teaspoons
Salt to taste
Method for Suji Upma
Chop the onions, green peppers, and ginger. Heat the olive oil in a nonstick skillet. Add the
mustard seeds, ginger, curry leaves, and black gram dal and sauté for 1 minute.
Add the onion and sauté for 2 minutes. Heat 3 cups of water in another covered pan. When the onion is browned, add the semolina and fry for 2-3 minutes.
Add the peppers, salt, and mix. Fry for 1 minute. Chop the green pepper and set aside.
Add hot water to the pan and cook until most of the water is absorbed. Add the carrots, beans,peas, and mix. Cover the pan and cook for 1-2 minutes.
Add the green pepper and mix. Cover again and cook until the semolina is well prepared. Serve hot.
You can also decorate and serve with freshly chopped cilantro leaves and grated coconut.
Upma is very healthy since it contains very little fat and is filling. Semolina can cause the density of your bones to increase while maintaining its strength and health. It is excellent for the development of the newborn as it contains phosphorus, zinc, and magnesium, which are essential for the function of the nervous system.