Spicy Vegetable and Legume Vermicelli Upma

A deliciously spiced up version of traditional upma, packed with vibrant vegetables and nutrient-rich legumes, providing a hearty meal that supports blood sugar control.

Ingredients

• 1 cup Vermicelli (GI: 50)
• 1/2 cup Cooked Chickpeas (GI: 28)
• 1/2 cup Green Peas (GI: 51)
• 1 small Onion, chopped (GI: 10)
• 1 small Tomato, chopped (GI: 15)
• 1-2 Green Chilies, slit (adjust to taste) (GI: 15)
• 1/2 tsp Mustard Seeds (GI: 7)
• 1/2 tsp Cumin Seeds (GI: 8)
• 1/2 tsp Turmeric Powder (GI: 30)
• 1 tsp Ginger, grated (GI: 10)
• Salt, to taste
• 2 tbsp Olive Oil (GI: 0)
• Fresh Coriander Leaves, chopped, for garnish (GI: 0)
• Water, as needed

Cooking Instructions

1. Heat olive oil in a pan over medium heat.
2. Add mustard seeds and cumin seeds; once they start to splutter, add the chopped onion and green chilies. Sauté until onions are translucent.
3. Add the grated ginger and cook for another minute until fragrant.
4. Introduce the chopped tomatoes, turmeric powder, and salt. Cook until the tomatoes soften.
5. Stir in the cooked chickpeas and green peas, mixing well with the spices. Cook for 2-3 minutes.
6. In a separate pot, bring about 2 cups of water to a boil.
7. Add the vermicelli to the pan with the vegetables and legumes, followed by the boiling water. Mix well and cover.
8. Cook for about 5 minutes or until the vermicelli absorbs the water and is cooked through.
9. Remove from heat, fluff up the vermicelli with a fork, and garnish with fresh coriander leaves.

Flavor Profile Explanation

This dish is a beautiful blend of savory and spicy flavors. The nuttiness of chickpeas complements the lightness of vermicelli, while the green chilies and ginger add zest and warmth, making it both satisfying and comforting.

Serving Size

Serves 2.

Nutritional Facts

Nutrient	Amount per Serving
Calories	290
Total Fat	8g
Saturated Fat	1g
Cholesterol	0mg
Sodium	200mg
Total Carbohydrates