What is Shifa Score?

Shifa Score

2741

Upma

Savory semolina, spices, aromatic tempering.
180

Calories

(kcal)
67

Glycemic

Index
3.2

Protein

(gms)
1.2

Fiber

(gms)

Classification

ENTREE

(620)

VEG

(649)

INDIAN

(201)

Description

Upma is a flavorful South Indian dish made from semolina, known for its comforting texture and aromatic spices. It combines earthy flavors with a hint of nuttiness from roasted semolina, balanced by the crunch of cashews and the aroma of curry leaves, creating a nourishing, vibrant breakfast or snack.

Recipe

Ingredients:

Semolina

1

Cup

Water

2

Cups

Onion

1

Medium

Green chili

1

Ginger

1

Teaspoon

Mustard seeds

1

Teaspoon

Urad dal

1

Teaspoon

Chana dal

1

Teaspoon

Curry leaves

10

Oil

2

Tablespoons

Salt

0

To taste

Peas or mixed vegetables

1

Cup

Coriander leaves

0

For garnish

Lemon juice

1

Tablespoon

Preparation steps:

1. Dry roast 1 cup semolina in a pan until golden; set aside.
2. Heat 2 tablespoons oil in the pan, add 1 teaspoon mustard seeds.
3. Once they splutter, add 1 tablespoon chopped ginger, 1-2 green chilies, and a sprig of curry leaves.
4. Saute for a minute, then add 1/4 cup chopped onions.
5. Cook until onions are translucent, then add 2 tablespoons cashews.
6. Stir in 2 cups water, salt to taste; bring to a boil.
7. Gradually add roasted semolina, stirring continuously to avoid lumps.
8. Cook on low heat until water is absorbed and Upma reaches a creamy consistency.
9. Garnish with fresh coriander and serve hot.
Upma

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