The Upma Recipe

About Pradeep Swaminathan

Pradeep Swaminathan is a finance professional (CA, India; CIMA, London) with over three decades of corporate experience. He has been on the Board of Directors of leading companies both in India and abroad. He was instrumental in turning around a listed company for which the company received an award from the President of India. He is now involved in a successful start-up, set up to aid small farmers. He is also a visiting faculty at IIM Bangalore’s start-up cell.

Pradeep Swaminathan is an author, whose articles have been carried in leading publications such as the Reader’s Digest and The Hindu.

His book, ‘Who killed the Boss?’ exposes corporate bullying, which even though very much prevalent, is not much talked about. The fast-paced book, presented as a murder mystery, is available on Amazon and has received many outstanding reviews. Click the image to buy it!

He is also the author of “Enter Mrs Bertie”, is a light, romantic novel based on the characters created by PG Wodehouse. This ebook may be had for FREE, by simply emailing entermrsbertie@gmail.com.

UPMA

What is Upma?

Upma, a traditional South Indian dish made with semolina, offers several health benefits, including aiding in digestion, supporting weight management, and providing sustained energy. It’s a good source of protein, fiber, and essential vitamins and minerals, contributing to overall well-being.

Here’s a more detailed look at the benefits:

  • Digestive Health: The fiber content in upma, particularly from semolina and added vegetables, promotes healthy digestion and prevents constipation.
  • Weight Management: Upma is a relatively low-calorie food and high in fiber, which can help you feel full and satisfied, potentially aiding in weight loss.
  • Energy Boost: The carbohydrates in semolina provide a steady source of energy, making it a good breakfast option for sustained energy throughout the morning.
  • Heart Health: Studies have shown that upma can be beneficial for heart health due to its fiber, healthy fats, and nutrients, such as folic acid and magnesium.
  • Diabetes Management: Upma’s low glycemic index and high fiber content may help in managing blood sugar levels, making it a suitable choice for individuals with diabetes.
  • Immunity Boost: Upma contains various vitamins and minerals, including vitamin C, lutein, and copper, which can boost the immune system.
  • Nutrient-Rich: Semolina is a good source of B-complex vitamins, iron, and other essential nutrients, contributing to overall health.
  • Versatile: Upma can be customized with various vegetables and spices, making it a flexible and healthy meal option.

UPMA – THE RECIPE

Ingredients

  • 1 Medium size onion
  • 3 green chillis – slit
  • 2 to 3 sprigs of curry leaves
  • 1 cup Rough sooji
  • ¼ cup smooth sooji
  • 1 small or ½ big carrot
  • Fistful of peas
  • 1 ¼ salt for sooji
  • 1 spoon salt of vegetables (tea spoon or table spoon?)
  • 1/2 tablespoon Mustard seeds
  • 1/2 tablespoon Urad daal
  • Juice of 1 ½ lemons
  • 8 teaspoons of oil

Equipment

  • Flat bottomed vessel
  • Stirrers and stuff
  • Heat source

Method

  • Place flat bottomed vessel on high flame
  • Add oil
  • Add the mustard seeds
  • Let them crackle
  • Turn flame down to sim
  • Add urad daal and jeera
  • Once daal is slightly brown, add chilli
  • Fry for one minute
  • Add onion and curry leaves
  • Fry till onions are translucent
  • Add vegetables (boiled optional or not boiled)
  • Add ½ cup of water plus 1 spoon of salt
  • Turn flame to high
  • Once water is boiling, turn flame to sim
  • Check if vegetables have been cooked
  • Add 2 cups of water (doubles sooji) + plus ½ cup
  • Bring water to a boil
  • Once water boils turn flame to sim
  • Add 1 ¼ spoon salt
  • Add rough sooji while stirring
  • Wait till it congeals partly, then add smooth sooji
  • Mix well and fast!
  • Cover and let cool for 2+2 minutes

This is the finished product!

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