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.
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.