Sanjivani Upma – Vegetables

Health Benefits:

Good source of Protein, Vitamin B, and Iron. The added vegetables and spices make it rich in fibers and antioxidants. It is easy to cook, easy to digest, and wholesome food.

Ingredients:

• Cream of wheat/Coarse Sooji -1 cup dry roasted*
• Onion -1 medium sized finely chopped
• Carrot , boiled and finely chopped-¼ cup
• Green peas , boiled-¼ cup
• French beans , boiled and finely chopped-¼ cup
• Tomato , finely chopped-¼ cup

Spices: 

• Cumin seeds -½ teaspoon
• Mustard seeds -½ teaspoon
• Urad dal /Black Gram lentil (washed and dried)-1 teaspoon
• Curry leaves -5 to 6 leaves
• Cilantro /Coriander -about 3-4 branches, finely chopped
• Ginger -1 inch grated, or 1 teaspoon crushed
• Green Chilies -crushed/ground/finely chopped-½ teaspoon for mild, and 1 teaspoon for hot taste (Author prefers crushed chilies)
• Cashew splits-1 tablespoon, more if desired. (May use Peanuts instead of Cashews)
• Salt to taste or about ½-3/4 teaspoon as desired and based on health condition/s

Liquids:

• Ghee / Avocado oil / Coconut oil /Canola oil if other oils are not available-2 Tablespoons if liquid or 2 teaspoons heaped ghee or coconut oil if not melted (more is optional)
• Water, hot boiling-3 cups

Instructions :

Dry roast Cream of wheat in a cooking pot on a medium flame for about 4-5 minutes and set aside. (Dry roasting will allow you to use less oil or ghee)

1. Boil 3 cups of water in a pot
2. In a cooking pot, warm ghee, or oil of your choice on a medium flame.
3. Add mustard seeds and as they splatter, add cumin seeds
4. Add curry leaves while gently crushing them between fingers for enhanced flavor and aroma.
5. Add urad dal and lightly roast them until golden brown (avoid burning them),
6. Add finely chopped onions, green peas, french beans, carrot and tomatoes. Lightly sauté them for 1-2 minutes to minimize processing.
7. Add ginger, chilies, cashew splits/peanuts
8. Now add 1 cup of dry roasted Cream of wheat and mix them well for about a minute.
9. Pour 3 cups of boiling hot water while constantly stirring for about 2-3 minutes to make sure clumps are not formed.
10. Add salt to taste.
11. Turn the flame off and cover the pot with a lid and let it cook in its heat for about 3-5 minutes.
12. Garnish with chopped cilantro. Now upma is ready for serving.

In south India, it is commonly served in the shape of a demolded cup. A half cup size bowl is tightly packed with Upma and demolded upside down on a plate and served.