Monday, August 4, 2014

Meatless Monday Cornmeal Upma/Savory Cornmeal ( Cornmeal cooked with vegetables)








Upma with vegetables is one of my favorite breakfast choices. But since I have been avoiding gluten for almost 18 months now, I don't eat this anymore because Upma is made with cream of wheat or wheat semolina. I do make it for my family though. One day I decided to try it with cornmeal.I made it with white cornmeal.


It was a success! My husband liked the taste too. In fact there is not much difference in the taste between the two! So now I regularly make cornmeal upma or savory cornmeal with nuts and vegetables. It makes for a wholesome complete breakfast and is quick and easy to make.Today I have made this dish using yellow cornmeal.






Servings: 4


Ingredients:


Cornmeal : 1 cup ( I used yellow cornmeal, you can use white too).



Earthbound farm frozen peas : 1/4 cup
Earthbound farm frozen corn: 1/8 cup
Earthbound farm frozen green beans:1/8 cup
Carrots: 1/4 cup,diced and cooked.
Ghee( clarified butter): 2 tbsp
Cooking oil: 2tbsp
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig
Urad dal( split black lentil):1/2 tsp
Chana dal( split chick-pea): 1/2 tsp
Cashew halves:1 tbsp( optional)
Earthbound farm Onion: 1 medium, diced small
Earthbound farm tomato:1 small, diced
Green chillies: 2, slit lengthwise
Ginger-garlic paste: 1/2 tsp
Turmeric powder(haldi): 1/4 tsp( optional). I did not use today as I was using yellow cornmeal.
Sugar: 1/4 tsp
Salt: to taste
Water: 2 cups
Cilantro leaves: 1 tbsp( for garnishing)
Freshly grated coconut: 1 tbsp for garnishing.

Method:


Boil 2 cups water in a saucepan/ kettle.

Cook all the frozen vegetables as per  the instruction on the package and keep aside.

Dry roast the cornmeal in a sauté pan on low heat until fragrant( around 5-8 minutes) Put it in a plate/ bowl and keep aside.




In the same saute pan, now heat oil and ghee . Add mustard seeds. Once the mustard seeds splutter, add the urad dal,chana dal and cashew halves. Sauté for few seconds.





Add the split green chillies, curry leaves, ginger-garlic paste and chopped onions. Sauté until onions turn transparent.









 Add the turmeric powder and  tomatoes and saute until it wilts a little.


Add the cooked peas, carrots, corn and beans.



Now add the roasted cornmeal and mix well, salt, sugar and 2 cups hot water.


Add the water little by little, mixing well in between. The cornmeal quickly absorbs the water.


Cover and cook on very low flame for 3-4 mins, stirring in between. 


You know the upma is done when it easily leaves the pan upon stirring.





Garnish with chopped coriander leaves.You can also garnish with freshly grated coconut as well.





Serve hot. Like any cornmeal dish, it does not taste good cold.



Enjoy!

Cooking made easy:


You could use different combinations of vegetables for this dish or even mixed vegetables. You could use only peas, peas and carrots or even baby Lima beans or soy beans( endamame).

Tip for healthy living:


Eating healthy is very essential for our well-being.Breakfast kick-starts the metabolism and keeps you from being hungry during the day and from binge eating. A wholesome breakfast would be the perfect way to start the day.
References:
http://www.webmd.com/food-recipes/most-important-meal
http://www.webmd.com/diet/features/many-benefits-breakfast
http://kidshealth.org/parent/nutrition_center/healthy_eating/breakfast.html


Food for thought:


The greatest gift in life is to be remembered. Ken Venturi