Upma is such a quick and easy South Indian breakfast. But, often it is filled with grains like rava, semiya or rice which is not a good option for diabetics.
Instead, if we could use sprouts and mixed veggies, this can be a quick, healthy, and protein-rich breakfast for the whole family.
Step by Step
Add a cup and a half of mixed sprouts to a steamer.
Next add a cup of frozen mixed veggies.
Steam the above mixture for 7-10 minutes. I also added a chunk of frozen coconut piece to the steamer.
Meanwhile, get the tadka ingredients ready. I did not use mustard seeds and urad dal, to keep it uncomplicated for non-Indians looking at this recipe, but traditional version users can add that as usual.
Roast peanuts longest in oil. Then add sesame seeds – wait for it to pop.
Now add curry leaves, jalapeños and shallots, keep stir frying until the shallots/onions get translucent.
Add turmeric powder, salt, stir…
Time to add the steamed mix of sprouts, mixed veggies and coconut.
Time for a special finishing spice – the paruppu podi gives both binding capacity to the upma and additional flavor.
I love to use paruppu podi when I need extra body, but not too much spice. If you don’t have paruppu podi, use sambar powder instead.
Top off the upma with chopped coriander leaves.
Wonderful breakfast ready…The sprouts will keep you full without the sugar high and the quick hunger of a usual grain-filled upma.
Upma made only with Sprouts and Mixed VegetablesCourse: Blog, Breakfast, Recipes, VeganCuisine: IndianDifficulty: Easy
This sprouts and mixed veggies upma (stir-fry) is a quick, vegan, healthy, and protein-rich breakfast for the whole family.
1.5 cups mixed sprouts (I used a homemade mix of whole moong, urad, Chana, masoor and moth beans – it took a couple of days for the soaked lentils/beans to sprout well)
1.5 cups frozen mixed veggies
1/4 cup frozen coconut
- Stir fry flavors
2 Shallots/onions chopped
1 jalapeños chopped (I take out the seeds to keep it mild spice level)
Chopped curry leaves – a few
Chopped coriander leaves
2 tsp Sesame seeds
1/4 cup Peanuts
2 tsp coconut oil
- Spice Flavors
1/2 tsp Turmeric powder
2 tsp Dhal rice powder (also called paruppu podi), substitute with sambar powder.
- Set 1.5 cups of mixed sprouts, 1.5 cups of frozen mixed veggies and a chunk of frozen coconut to steam for 7-10 minutes.
- Roast peanuts longest in oil. Then add sesame seeds – wait for it to pop, then add curry leaves, jalapeños and shallots.
- Add turmeric powder and salt to mix and stir
- Now add the steamed mix to the sauté pan and mix well.
- Optional finishing spice: for extra oomph: Dhal Rice powder (use sambar powder as substitute)
- Top off with chopped coriander leaves
- Upma is typically served with cooling yogurt.
- Mustard seeds and split urad dal can be added for traditional upma taste flavors.
I hope you like this vegan sprouts and mixed veggies upma recipe. With all the peanuts and sesame seeds, it adds a nice crunch and healthy fats. That, in addition to the sprouts and veggies, this upma will keep you nice and full for a long time.
This stir-fried sprout and veggie mix can also be a perfect dinner after a busy day – Oh! to crash on the couch with a bowl of Indian-style stir fried sprouts- Mmmm-mmm!!!
Video Pin for recipe
Tasty and Healthy!!