Vegetable Upma with Cashews and Curry Leaves
Inspired by techniques from NYT Cooking and Food Network Kitchen.
Toasted coarse semolina cooked in water with a ghee tempering of mustard and cumin seeds, dals, cashews, chillies, curry leaves, onion, tomato and mixed vegetables.
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Method
- 1
Toast the semolina. Toast the semolina in the dry pan over medium heat, stirring, for 5-8 min until it smells nutty and feels dry and sandy, without letting it colour. Tip it into the bowl and wipe out the pan. Toasting stops the grains from clumping later and gives upma its light texture.
- 2
Temper the spices. Melt 2 tbsp ghee in the pan over medium heat. Add the mustard and cumin seeds and cook for about 1 min until they crackle. Add both dals and cook for 1-2 min until just golden, then add the cashews for about 2 min until golden. The fried dals stay crunchy and give the soft semolina some bite.
- 3
Add the aromatics. Add the chillies, curry leaves (stand back, as they splutter), ginger and onion and cook, stirring, for about 4 min until the onion is translucent.
- 4
Cook the vegetables. Add the tomato, peas, beans and carrot and cook for 4-5 min until the tomato softens and the vegetables begin to soften.
- 5
Boil the water. Add the water, salt and sugar, cover and bring to a rolling boil. Taste the water now: it should be pleasantly seasoned, because the semolina absorbs all of it.
- 6
Add the semolina. Turn the heat to low. Pour in the semolina in a slow, steady stream with one hand while stirring constantly with the other, so no lumps form. Keep stirring for about 2 min until the water is absorbed and the mixture pulls away from the pan, then cover and cook for 2 min more.
- 7
Finish and serve. Stir in the last 1 tbsp ghee, take the pan off the heat, cover and rest for 5 min so the grains swell fully. Stir in the coriander. Pack into an oiled bowl and turn it out for a dome if you like, and serve with lemon wedges.
Storage
Best eaten fresh. Refrigerate covered up to 2 days; sprinkle with water and reheat covered in a pan or microwave until piping hot (74 °C). Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Equipment
- large deep frying pan or wok with a lid
- wooden spoon
- bowl
- small bowl or dome mould (optional, for shaping)
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 353 kcal |
| Protein | 10.1 g |
| Carbohydrate | 47 g |
| of which sugars | 5.5 g |
| of which free sugars | 0.6 g |
| Fat | 14.5 g |
| of which saturates | 6.9 g |
| Fibre | 5.2 g |
| Salt | 1.91 g |
Protein per 100 kcal
2.9 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
