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Washing
Wash the vegetables thoroughly with water.
- Serving Size 1 Medium Cup (200 g)
- Calories183.2 kcal
- Carbs27.6 g (110.5 kcal)
- Protein5.8 g (23.1 kcal)
- Fats5.5 g (49.6 kcal)
Dhania Upma recipe
Dhania Upma is a good source of dietary fiber, magnesium, copper, selenium, thiamin, pantothenic acid, vitamin C, and an excellent source of dietary fiber, beta carotene, lutein, vitamin D.HINT: It helps in the management of diabetes and aids in weight loss.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Wheat semolina
100 Grams
Black gram dal
1 Tea Spoon
Lemon juice
1 Tea Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
50 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Make coriander paste
Into the mixer add coriander leaves, green chillies, ginger and grind into a smooth paste. Add a little water to grind to a smooth paste. Set aside.
3
Roasting
Heat a thick bottom pan. Add semolina. Stir and saute on a low flame till it becomes crisp. Keep stirring continuously so that it does not get browned from the bottom. Remove in a plate and keep aside.
4
Sauteeing
Heat oil in a heavy bottomed pan. Add the mustard seeds, urad dal and allow it to roast until the urad dal is browned. Add in the curry leaves, onions, green chillies and cook till the onions become soft and translucent.
5
Simmer
Once the onions have turned brown.Now add water to these vegetables and allow them to boil Cover the pan with its lid. On a medium flame simmer and cook this mixture for about 8 to 9 minutes.
6
Cooking
Then add the roasted semolina in batches. Quickly stir and mix well so that lumps are not formed. Add coriander paste too.Add salt as required. Stir very well. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes.
7
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
Nutrition Label
Dhania Upma
- Serving Size1 Medium Cup (200 g)
- Calories183.2 kcal
- Carbs27.6 g
- Fiber6.4 g
- Sugar2.6 g
- Protein5.8 g
- Fat5.5 g
- Saturated fat1.1 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium329.5 mg
Glycemic Index
37 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Dhania Upma | Bandhakopi Upma | Cabbage upma | Kobi upma |
|---|---|---|---|---|
| Calories | 183.2 kcal | 189.3 kcal | 189.3 kcal | 189.3 kcal |
| Carbs | 27.6 g | 27.7 g | 27.7 g | 27.7 g |
| Protein | 5.8 g | 5.8 g | 5.8 g | 5.8 g |
| Fat | 5.5 g | 6.1 g | 6.1 g | 6.1 g |
| Fiber | 6.4 g | 6.3 g | 6.3 g | 6.3 g |
| Sugar | 2.6 g | 2.4 g | 2.4 g | 2.4 g |
| Sodium | 329.5 mg | 329.4 mg | 329.4 mg | 329.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
