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Peppers, Carrot, and Tomato Upma (Savory Semolina Porridge)

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.02

$2.02 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 vegetarian,vegan,dairy-free,healthy,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Peppers, Carrot, and Tomato Upma (Savory Semolina Porridge) might be just the main course you are searching for. For $2.02 per serving, this recipe covers 44% of your daily requirements of vitamins and minerals. This recipe makes 1 servings with 761 calories, 25g of protein, and 7g of fat each. A mixture of onion, vegetable oil, lime, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. This recipe is liked by 1 foodies and cooks. It is a good option if you're following a vegan diet. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is outstanding. Try Semolinan Upma, Indian Semolinan Upma, and Sooji Upma (Indian Semolina Breakfast Dish) for similar recipes.

Ingredients

Servings:
1
1  carrot
carrot
1
1  green bell pepper
green bell pepper
1 large
1 large green chili
green chili
1
1  lime
lime
0.5
0.5  onion
onion
1 cup
1 cup semolina
semolina
1
1  tomato
tomato
1 tsp
1 tsp vegetable oil
vegetable oil
1.25 cups
1.25 cups water
water
1  carrot
1
carrot
1  green bell pepper
1
green bell pepper
1 large green chili
1 large
green chili
1  lime
1
lime
0.5  onion
0.5
onion
1 cup semolina
1 cup
semolina
1  tomato
1
tomato
1 tsp vegetable oil
1 tsp
vegetable oil
1.25 cups water
1.25 cups
water

Equipment

frying pan
frying pan
pot
pot
frying pan
frying pan
pot
pot


Instructions

  1. In a pan, gently dry roast the semolina for a minute or two.
  2. In another pot, heat the oil and saute the onions and the chilli.
  3. Add the roasted semolina and cook for approximately 7-10 minutes.
  4. Once the semolina is cooked, turn off the gas and add the chopped up vegetables.
  5. Serve immediately with lime juice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.12
Ingredient
1 carrot
1 green bell pepper
1 large green chili
1 lime
½ onion
1 cup semolina
1 tomato
1 teaspoon vegetable oil
Price
$0.11
$0.36
$0.20
$0.25
$0.12
$0.60
$0.46
$0.02
$2.12

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
760 Calories
24g Protein
6g Total Fat
152g Carbs
100% Health Score
Limit These
Calories
760
38%

Fat
6g
10%

  Saturated Fat
3g
23%

Carbohydrates
152g
51%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
222mg
10%

Get Enough Of These
Protein
24g
50%

Vitamin A
11690IU
234%

Selenium
149µg
214%

Vitamin C
145mg
176%

Vitamin B1
1mg
104%

Folate
363µg
91%

Manganese
1mg
74%

Fiber
16g
64%

Vitamin B2
1mg
63%

Vitamin B3
12mg
61%

Iron
8mg
48%

Vitamin B6
0.72mg
36%

Phosphorus
329mg
33%

Potassium
1154mg
33%

Magnesium
123mg
31%

Copper
0.61mg
30%

Vitamin K
28µg
27%

Zinc
2mg
16%

Vitamin B5
1mg
16%

Vitamin E
2mg
15%

Calcium
116mg
12%

covered percent of daily need

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