NUTRITION

SERVINGS

INGREDIENTS

0.25 cup dry semolina

1 cup egg whites

0.5 cup non-fat Greek yogurt

1 tsp ghee

0.25 cup red onion

0.25 cup carrots

0.25 cup green peas

0.5 tsp mustard seeds

1 tsp fresh ginger

1 sprig curry leaves

0.25 tsp turmeric powder

0.25 tsp sea salt

0.25 tsp black pepper

0.75 cup water

PREPARATION

• 1

  Dry roast the semolina in a pan over medium heat until it smells nutty and turns slightly golden, then set aside.

• 2

  In the same pan, melt the ghee and add mustard seeds until they pop, followed by the curry leaves, grated ginger, and diced onions.

• 3

  Sauté the onions until translucent, then add the diced carrots and green peas, cooking for 3-4 minutes until tender.

• 4

  Pour in the water, turmeric, sea salt, and black pepper, then bring the mixture to a gentle simmer.

• 5

  Slowly whisk in the toasted semolina to avoid lumps, then cover and cook on low heat for 2 minutes.

• 6

  Stir in the egg whites, mixing continuously until they are fully cooked and integrated into the fluffy upma texture.

• 7

  Remove from heat and serve immediately with a dollop of Greek yogurt on the side for added creaminess and protein.