- Food and Cooking»
- Vegetarian & Vegan Recipes
Healthy Breakfast: Semolina and Hyacinth Beans Porridge/Upma Recipe
Some Information on Hyacinth beans and Upma:
We often make porridge or upma for the breakfast or for the brunch. We use semolina and vegetables in making this dish. But, porridge made with semolina and Hyacinth beans is a rare delicacy. These beans give out a special aroma once they are cooked. We do not get Hyacinth beans always. Fresh beans are available only during certain seasons. In Bangalore(where I reside), fresh beans are available at least for nine months in a year. These beans are popularly called as 'Avarekayi' in the local language(Kannada). There are people who use fresh beans daily during the whole season. We get dried beans in the market all through the year. I have used fresh beans for making the porridge. I made the porridge almost like upma, adding less water to keep it semi-solid. Dried beans are used mainly for making curries.
What is Upma?
I think I should explain to you what is Upma. Upma is a semi-solid version of the porridge recipe I have given. The whole recipe procedure remains the same except the water quantity. To make porridge, you need to add more water. The image given here looks more like upma than porridge.
Why are Hyacinth beans good for you?
Cooked Hyacinth beans are very nutritious. These leguminous seeds contain iron, copper, and zinc. They also contain magnesium, phosphorous, protein, and calcium.
Hyacinth beans are known sources of various vitamins and minerals that help to improve the overall health. They have antimicrobial, anti-inflammatory, aphrodisiac, appetite suppressant, and tonic properties that aid in preventing many health problems.
You can make delicious recipes using Hyacinth beans. For most of the dishes that are made using these beans, fresh beans are par-boiled initially to quicken the cooking process. Fresh beans are more versatile than the dried ones. We use fresh beans in making rice roti, semolina porridge, and also in making curries.
- 1 1/2 cup semolina
- 1/2 cup fresh Hyacinth beans, par-boiled
- 1/2 inch ginger
- 1/2 tsp pepper
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds, optional
- 2 green chili
- 3 tsp lemon juice
- 2 1/2 tbsp oil or ghee, or 1 1/2 tbsp oil+1 tbsp ghee
- 1/2 tsp sugar, optional, for taste
- 1/4 cup grated coconut
- 1/4 cup carrot, cut in small cubes
- 1/8 cup capsicum, cut in small pieces
- 1 1/2 tsp salt, as per taste
- a few curry leaves and coriander leaves
- 1/4 tsp asafoetida/Hing powder
Step By Step Images and Instructions of Making Semolina and Hyacinth beans Porridge/Upma:
- Par-boil Hyacinth beans and carrot. Keep aside. This will reduce the cooking time.
- Take ginger, green chili, pepper, and coconut in a mixer/blender. make a coarse powder. Keep aside.
- Heat Half portion of the oil in a pan. Throw mustard seeds into it. Let it crackle. Add cumin seeds. Saute for 30 seconds. Let the fire be lower. Throw curry leaves. Saute till it becomes crisp.
- Pour semolina to the pan. Mix the contents and fry for five minutes or till semolina gives out a nice aroma. Transfer the contents to a plate.
- Pour the remaining oil or ghee to the empty pan. Cook capsicum till it is still crunchy. Add the content in the mixer/blender. Saute for a few seconds or till the raw smell disappears. Pour 3 glasses of water. Increase the fire. Let it boil. Decrease the fire to the minimum.
- Add roasted semolina and par-boiled Hyacinth beans-carrot. Mix well, so that, there are no lumps formed. Keep covered the pan for 3 minutes. Mix once again. Add more water, if you want it to be liquid.
- Pour lemon juice, sugar, chopped coriander leaves and salt. Also, add asafoetida powder. Mix thoroughly. Put off the stove.
- Semolina and Hyacinth beans porridge/upma is ready to serve. Eat hot porridge/upma with potato wafers.
- Note: You can also add some chopped tomato in this recipe. However, it is optional.
Nutritional Information Of Semolina and Hyacinth beans Porridge/upma:
|Serving size: 1 cup|
|Calories from Fat||54|
|% Daily Value *|
|Fat 6 g||9%|
|Carbohydrates 59 g||20%|
|Sugar 1 g|
|Fiber 8 g||32%|
|Protein 11 g||22%|
|Cholesterol 0 mg|
|Sodium 480 mg||20%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|