Name: Matar–Gajar Vegetable Upma
Yield: 4 servings
Ingredients: Semolina (suji/rava) — 1 cup (160 g); Ghee (cow) — 4 tsp (20 g); Mustard seeds — ½ tsp (2 g); Urad dal, split — 1 tsp urad dal (5 g); Curry leaves — 10 leaves (2 g); Ginger, fresh — 2 tsp grated (10 g); Green chilli (optional, deseeded) — ½ chilli (optional) (2 g); Carrot — ½ cup fine dice (80 g); Green peas, fresh — ⅓ cup (60 g); Water — 3 cups (soft-set ratio) (720 ml); Rock salt (sendha namak) — ¾ tsp (3.5 g); Cashew nuts — 8 halves (optional) (10 g); Lemon juice — 2 tsp (10 ml); Coriander leaves — 2 tbsp (8 g)

Serves: 4
Portion: 1 plate (≈200 g)
Time: Cook 25 min
Texture: Soft
Season: WinterFebruary
Dosha: Vata
Pitta
Kapha
Vata-pacifying with ghee

Ingredients

What you need

Custom servings

Ingredients for 4 servings
Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Semolina (suji/rava)	1 cup	160 g	800 g
Ghee (cow)	4 tsp	20 g	100 g
Mustard seeds	½ tsp	2 g	10 g
Urad dal, split	1 tsp urad dal	5 g	25 g
Curry leaves	10 leaves	2 g	10 g
Ginger, fresh	2 tsp grated	10 g	50 g
Green chilli (optional, deseeded)	½ chilli (optional)	2 g	10 g
Carrot	½ cup fine dice	80 g	400 g
Green peas, fresh	⅓ cup	60 g	300 g
Water	3 cups (soft-set ratio)	720 ml	3600 ml
Rock salt (sendha namak)	¾ tsp	3.5 g	17.5 g
Cashew nuts	8 halves (optional)	10 g	50 g
Lemon juice	2 tsp	10 ml	50 ml
Coriander leaves	2 tbsp	8 g	40 g

Method

How to cook it

Step 1: Dry-roast suji on low 6–7 minutes until aromatic but not brown; set aside.
Step 2: Heat ghee; add mustard, then urad dal and cashew until golden; add curry leaves, ginger and chilli.
Step 3: Add carrot and peas; sauté 2 minutes.
Step 4: Add water and salt; boil, then simmer covered 4 minutes until vegetables are tender.
Step 5: On low heat, add suji in a thin stream, stirring continuously to avoid lumps.
Step 6: Cover 3 minutes; fluff and finish with lemon and coriander.

Nutrition

Per serving, estimated

233kcal

Energy

6.7g

Protein

6.7g

Fat

35.8g

Carbohydrate

3.4g

Fibre

0.9g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

Variations & further ideas

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Matar–Gajar Vegetable Upma

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from February

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Also good this season

Methi–Moong Dal Chilla with Mint–Curd Dip

Sarson–Palak–Bathua Saag (Sattvic)

Gajar–Matar–Shakarkandi Soft Sabzi

Haldi–Adrak–Gud Kadha