Lapsi Upma
By Nmami Agarwal 19-Apr 2023 Reading Time: 2 Mins
![Lapsi Upma](https://www.nmamilife.com/wp-content/uploads/2023/04/D4D88C4B-C3CE-4FD7-8AF5-6A5B8B13971C-1024x557.jpeg)
Lapsi Upma is a flavourful and wholesome dish made from broken wheat and a medley of fresh vegetables. This traditional South Indian breakfast item is prepared by sautéing mustard seeds, urad dal, ginger, and green chillies, then adding the broken wheat and vegetables. A splash of lemon juice adds a tangy finish, making Lapsi Upma a delightful and satisfying meal.
For a Serving Size of Two:
Ingredients:
- 60 grams lapsi/ broken wheat
- 15 grams chopped carrot
- 15 grams chopped onions
- 15 grams chopped tomato
- 15 grams boiled peas
- 15 grams urad dal
- 1 teaspoon grated ginger
- 1 – 2 chopped green chillies
- 5 – 6 curry leaves
- 1 tablespoon coriander leaves
- 1/2 teaspoon mustard seeds
- 2 teaspoons sesame oil
- 1 teaspoon lemon juice
- Salt to taste
Procedure:
- Heat oil, add mustard seeds, let it crackle.
- Add urad dal, chopped onions, curry leaves, green chillies & saute.
- Add lapsi, and other vegetables (parboiled).
- Add salt and coriander leaves.
- Add warm water and stir well.
- Serve hot with a dash of lime.
Nutritional Benefits:
- Broken wheat, the main ingredient, is a whole grain that provides complex carbohydrates, supporting sustained energy release and improved digestion.
- The addition of vegetables like carrots, peas, and tomatoes enriches the dish with vitamins, minerals, and antioxidants.
- Urad dal contributes plant-based protein, while sesame oil adds healthy fats and enhances the absorption of fat-soluble vitamins.
Nutritional Information:
- Calories: 392 kcal
- Protein: 12.8 g
- Carbohydrates: 59.3 g
- Fat: 12.5 g