How to make the Blue Zone Breakfast of Semolina and Veg Pilaf (Upma)

Posted on February 28, 2023February 28, 2023 by nitesh.gupta221

Semolina and Veg Pilaf or Upma is a popular breakfast dish in South Indian cuisine. It is a savory porridge-like dish made with semolina, also known as rava or suji, and seasoned with spices, vegetables, and nuts.

Upma is a nutritious and filling dish, rich in carbohydrates, protein, and fiber. It is also a good source of vitamins and minerals, depending on the choice of vegetables used. Upma can be enjoyed as a breakfast dish or as a light meal for lunch or dinner. It can be served on its own or with a side of chutney or sambar.

Here’s a recipe for a Zone Diet-friendly dish made with semolina:

Semolina and Vegetable Pilaf (Upma)

Semolina and Vegetable Pilaf or Upma is a popular breakfast dish in South Indian cuisine. It is also widely used in Mediterranean and Middle Eastern cuisine making it suitable for Blue Zone after some tweaks.

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Prep Time 10

Cook Time 25

Course Breakfast, Side Dish

Cuisine Indian, Mediterranean

Servings 2 people

Calories 270 kcal

Equipment

1 Pan

Ingredients

1 cup semolina
2 cups chicken or vegetable broth
1 small onion finely chopped
1 garlic clove minced
1 carrot diced
1 zucchini diced
1 red bell pepper diced
2 tablespoons olive oil
Salt and pepper to taste
Lemon wedges for serving

Instructions

Heat the olive oil in a large pan over medium heat. Add the onion and garlic and sauté for 2-3 minutes until softened.
Add the diced carrot, zucchini, and bell pepper and sauté for another 5-7 minutes until the vegetables are tender.
Add the semolina to the pan and stir to combine with the vegetables.
Pour in the chicken or vegetable broth and bring the mixture to a simmer.
Cover the pan and simmer for 10-15 minutes, stirring occasionally, until the liquid has been absorbed and the semolina is cooked through.
Season with salt and pepper to taste.
Serve hot with lemon wedges on the side.

Notes

This dish is a balanced Zone Diet meal, with a combination of protein and carbohydrates from the semolina and vegetables. It can be served as a main course, breakfast or as a side dish.

Keyword pilaf, semolina, upma

Here’s the approximate nutrition information for a serving of Semolina and Vegetable Pilaf: