Semolina Upma
Recipes · Breakfast · Recipe, Typed Supps
A savoury South Indian breakfast that goes from cupboard to table in twenty minutes.
Allergens and patterns
Contains gluten. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher.
Ingredients
- 2/3 cup (120g) Semolina — Toasted dry before any liquid goes near it. Untoasted semolina turns to glue, and this is the only step that matters.
- 1 small, diced (80g) Onion — Softened in the oil first and the base the whole pan is built on.
- 1, diced small (80g) Carrot — Diced fine so it cooks in the same time as everything else, and the only real colour in the pan.
- 1/2 cup (60g) Green Peas — Straight from frozen. Protein and sweetness in a dish that is otherwise all starch.
- grated (8g) Fresh Ginger — In with the onion. Semolina is bland and this carries most of the flavour.
- a handful (8g) Coriander — Stirred in at the end, off the heat.
Nutrition per serving
- Calories: 113 kcal
- Protein: 5.1g
- Carbohydrate: 19.4g
- of which sugars: 6.1g
- Fat: 0.5g
- of which saturated: 0.1g
- Fibre: 5.2g
- Sodium: 32.8mg
Method
- Toast the semolina in a dry pan until it smells nutty and turns a shade darker, then tip it out.
- Soften the onion, ginger, carrot and peas in oil in the same pan.
- Pour in about 400ml of hot water, bring to the boil, then rain the semolina in while stirring hard.
- It thickens in a minute or two. Cover, rest for five, and stir the coriander through.
Nutrients it supplies
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