Low Calorie Upma [Bulkbites.com]

• Servings: 2
• Time: 15 minutes

Semolina is one of the healthiest foods as it is rich in a variety of nutrients like vitamin B, vitamin E, potassium, magnesium, and zinc and phosphorous. Including semolina in your diet helps to strengthen the immune system and provides the body with lots of energy. Black gram is rich in B vitamins, protein, carbohydrates, potassium, magnesium, calcium, iron and dietary fiber. Eating black gram helps to provide lots of energy and reduces cholesterol levels in the body.

Nutrition

• calories: 202
• protein: 7
• carbs: 37
• fat: 2
• saturated fat: 0.1
• polyunsaturated fat: 0.33
• monounsaturated fat: 0.31
• cholesterol: 0
• sodium: 5
• potassium: 176
• dietary fiber: 2.75
• sugars: 1.77
• vitamin a: 17
• vitamin c: 4
• calcium: 23
• iron: 2
• magnesium: 0
• complex carbs: 32.48
• other fats: 1.26

Ingredients

• 1.25 serving Water
• 0.5 sprigs Coriander (cilantro) leaves, raw
• 0.25 wedge yields Lemon juice, raw
• 1 dash Salt, table
• 0.2 tbsp Vegetable oil
• 1 1 tsp curry leaves
• 0.25 tbsp Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
• 1 1 tsp black gram
• 1 tsp Spices, mustard seed, ground
• 0.25 1 piece chili, green
• 1 small Onions, raw
• 0.2 1 oz ginger, peeled and chopped
• 0.5 cup Semolina, enriched

Instructions

• Heat a pan and dry roast the semolina on low heat till a nice aroma comes out. Make sure that the semolina does not get too brown.
• Heat 2 tsp oil in a pan. Then add mustard seeds and curry leaves. When the mustard seeds start crackling, add green chili, black gram and chickpeas. Fry it for a few more minutes.
• Now add onion and ginger and fry it till onion becomes translucent.
• Now add salt (according to taste) and ½ cup water and boil the mixture. Transfer the roasted semolina into the mixture slowly. Keep the mixture stirring continuously so that lumps are not formed.
• Cover the mixture with a lid and allow cooking until it gets pulpy. Once cooked, turn off the heat and add lemon juice and mix well.
• Garnish the upma with coriander leaves and serve hot.