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Masala Upma

This is a colorful, satisfying dish that is great for brunch or even as a snack. The freshness and flavor of a variety of vegetables is captured in this delicious dish.

Prep Time:  20 minutes  Cooking Time:  25 minutes Serves: 4

1 c. Cream of Wheat or farina, dry roasted (do not use instant)

2 Tbsp. extra light olive oil

1–2 green chilies or jalapeno peppers, stemmed and thinly sliced

1 sweet onion, peeled and diced

1 carrot, peeled and diced

1 red or orange bell pepper, stemmed, seeded and diced

1 potato, peeled and diced

2 c. water

1 ripe tomato, diced

1 inch ginger, peeled and grated

1 Tbsp. fresh lime juice

1/2 tsp. brown sugar

1/2 tsp. garam masala

1/2 tsp. salt

1 Tbsp. melted butter

2 Tbsp. chopped fresh cilantro

1 c. low-fat plain yogurt

1. Stove-top method:  Place Cream of Wheat in a nonstick skillet. Dry roast, stirring, over medium heat for 5 minutes, or until it turns a shade darker. Let it cool.

OR

Microwave method:  In a microwave-safe dish, dry roast the Cream of Wheat on high (100%) for 1 minute, stir once, and dry roast 1 minute more, until it turns a shade darker. Cool.

2. In a large nonstick skillet or saucepan, heat the oil.  Add the green chilies, onion, carrot, bell pepper, and potato, and sauté over medium heat for 7 minutes, until the vegetables are tender.  

3. Add the water, tomato, ginger, lime juice, brown sugar, garam masala, salt, butter, and cilantro, and bring to a boil.  Reduce the heat to low and simmer for 5 minutes. Slowly add the roasted Cream of Wheat to the skillet, stirring constantly in a circular motion.  Stir until all the water is absorbed.  Simmer for 2 minutes.

4. Serve with a dollop of yogurt on the side.

What’s good for you:

v Cream of Wheat is very low in saturated fat and cholesterol, and is a very good source of vitamin A, thiamin, niacin, vitamin B6, folate, iron, and calcium.

v Carrots are great source of vitamin A and antioxidant compounds that help protect against cardiovascular disease and cancer, and boost immunity and promote good vision.

v Bell peppers are fat and cholesterol free, low in sodium and calories, high in vitamins A and C.

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