Ayurveda Veggie Upma Recipe

- Cream of Rice with Veggies -

Upma is traditionally made with coarsely ground wheat or farina. It is a light meal, which is easy to digest if using cream of rice like we are here, and can be eaten as a savory breakfast meal, or lunch, dinner or snack. Rice can be substituted with cream of wheat or even quinoa flakes. You can mix veggies and spices to suite your needs and those of the season.

Ingredients:

• 1 cup cream of wheat

• 3 cups water

• 2-3 Tbs ghee

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 2 Tbs almond slivers or sunflower seeds (Optional: add bulk sustained energy to meal)

• 1 pinch hing

• ½ tsp turmeric

• 10 curry leaves chopped

• 2 Tbs ginger root chopped (1 Tbs for sautéing, 1 Tbs for garnish at end)

• 1-2 cups veggies of choice (ie, asparagus, green beans, zucchini, Brussel sprouts, carrots, peas) – they should be chopped into small, even ¼-½“ pieces if they take long to cook such as green beans, carrots, etc.

• ½ - 1 tsp salt to taste

• 1 handful cilantro leaves chopped for garnish

• Optional: Squeeze of lime and pinch of shredded coconut for garnish

Directions:

• Dry roast cream of wheat in pan on medium high heat, stirring continuously until lightly golden and aromatic (2-5 minutes), then remove from pan into side bowl and reserve for later

• Add ghee to pan and once clear

• Add above spices and nuts/seeds in their order one at a time, allowing mustard seeds to pop before adding cumin, letting cumin turn golden before adding seeds/nuts including 1 Tbs ginger root

• Stir for 1-3 minutes total until aromatic and gently roasted

• Add veggies and stir to coat 1-2 minutes

• Add pre-roasted cream of rice and stir to coat

• Add water and salt, Stir and mix well, and bring to a boil

• Stir 1-2 minutes and then cover, reduce to simmer and cook 3-5 minutes

• Remove from heat and garnish with remaining 1 Tbs ginger root and chopped cilantro leaves

• You can also give a squeeze of lime and sprinkle of shredded coconut

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