A low-carb or keto version of Semiya Upma (South Indian noodle stir fry) can be made using spaghetti squash. This recipe is vegan and gluten-free as well.
Semiya Upma also called | seviyan| or |shavige uppittu| is an quick-to-make breakfast or late night dinner recipe. But, semiya (vermicelli) is processed wheat noodles, and is high in carbs.
This can be a healthier option if you are on a low-carb diet or if you are trying to keep your sugar levels stable as a diabetic.
Why Spaghetti Squash Upma?
Spaghetti squash has a very squashy taste, so you got to flavor it strongly. Since Indian flavors (e.g. hing, curry leaves, mustard leaves) are rather strong, the squash tastes really well when teamed with our desi cuisine. It’s nutritional numbers are very attractive, if you are looking for low-carb Indian recipes.
- 1 cup of cooked spaghetti squash (155g) only has 42 calories. 100 g of roasted vermicelli, on the other hand has 381 calories. Total carb count for spaghetti squash is 10g, while the same for vermicelli is 82.5g. A big difference!!
- Even if you were not on a keto diet – consider this – Upma, is most often made with the addition of potato. But potato has carbs – a lot of them!! Using spaghetti squash gives you a little more wiggle room for extra carbohydrates compared to using vermicelli.
- [Note – For the keto version – avoid using the potatoes and carrots, do the recipe without them, or use other keto-friendly veggies.]
Step by Step Photos
Cook the Spaghetti squash
Process of cooking spaghetti squash
Using a fork, rake out the strands. I do these steps ahead and store the strands in the refrigerator. This will help me get upma ready in a jiffy whenever I want.
Steam the veggies (Skip this step for Low-carb or keto version)
Temper spices, onions and curry leaves.
Add spaghetti squash strands, chopped coriander leaves and saute.
Switch off the stove, add lemon juice and stir. Serve!!
Recipe
Semiya Upma made from Spaghetti Squash. This recipe is low-carb compared to original version, vegan and gluten free.
- 1/2 Cooked Spaghetti Squash
- 1 Medium Onion
- 1-2 Green chilli chopped with seeds taken out
- 1/2 lemon Juiced
- 2 Carrots (Optional)
- 1/2 cup Frozen Peas
- 1 Potato (Optional) peeled and chopped
- 3-4 tsp Oil
- 1 tsp Mustard seeds
- 1 tsp Urad dal
- Pinch Hing/Asafoetida
- Few Curry leaves
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Preheat oven to 350F. Cut Spaghetti Squash into 2 halves and scoop out seeds. Place the halves cut side down in a roasting pan and place it in the oven. Roast for 50 min.
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Take tray out and place it to cool. Rake your fork through the squash and pull out the strands.
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Steam chopped potatoes, carrots and frozen peas for about 5-7 minutes until well cooked.
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Heat oil, add mustard seeds. When mustard splutters, add hing, urad dal and curry leaves.
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When urad dal turns golden brown, add onions, green chillies and saute until onions become transparent.
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Then add steamed vegetables and saute.
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Add spaghetti squash strands, chopped coriander leaves and saute well.
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Switch off the stove, add lemon juice and stir.
If you wanted to make this recipe truly low-carb or keto, use zucchini cubes instead of potatoes. However, you may then want to pair the upma with a high protein sundal or Greek Yogurt for added satiety.
Conclusion
If spaghetti squash is not available in your region, you could also use a spiralizer to make vegetable spirals out of carrot, sweet potato, zuchinni etc and try this recipe.
I hope you try this delicious Spaghetti Squash based Upma, i.e., South Indian style fry recipe. This recipe is entirely made of vegetables, is vegan, gluten free and can be made keto-friendly. A fantastic fiber-rich recipe that is satisfying and healthy.
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