Upma is a standard Indian breakfast consumed by everyone in India. As you know upma is beneficial to our health in many ways but what you don’t know is that OIL in upma is very taxing on your body.
Noticeable benefits of zero oil upma includes Increased energy levels, Slow digestion (Reduces Hunger pranks), Increases Immunity, Good for Kidneys, Good for your heart, Good for bones, good source of iron. While preparing any healthy dish without Oil it needs practice. As preparing food with oil is something which has been injected in our DNA. We need to get rid of this unhealthy habit if we want to lead a heart attack proof life.
Remember Upma is good for your health but NOT OIL. Oil is the main source of Free radicals, harmful cholesterol and triglycerides. These stuff really stick to the walls of your blood vessels and thereby causing stroke and heart attack.
Upma is beneficial for heart but when you add oil it makes things worse. Let’s learn how to make Upma without Oil to reap real benefits of Upma.
Ingredients for Oil free Upma ?
1.) Rava (Semolina)
2.) 1 – 2 chopped onions
3.) 2 Green chilies chopped
4.) Turmeric Powder (Haldi)
5.) Coriander Leaves
6.) 4 Curry Leaves
7.) Very little cumin seeds (about 1/2 tea spoon)
8.) Ginger Paste (1/4 Teaspoon)
9.) Vegetables of your choice (Boiled)
10.) Salt as per your taste
11.) Mustard seeds
12.) Red chilly powder (1/4 Tea Spoon)
How to make Upma without Oil ?
Step 1 :
In your Non-Stick Pan put the rava and sauté it dry untill its light brown and keep it in a bowl.
Step 2 :
On your Non – Stick Pan Sauete Cumin Seeds and Mustard seeds untill it’s brown. Once its mild brown add curry leaves and let it turn little brown.
Step 3 :
Add ginger paste and sauté it for 1 minute.
Add finely chopped Onions and sauté it untill its mild brown.
You can make very little use of water if it sticks on your pan.
Add green Chillies and keep sautéing the mixture
Add turmeric Powder mix it well and then add Red chilly powder.
Make sure we have nicely roasted the masala without burning it (To avoid burning keep adding 1/4 teaspoon water wherever it sticks.)
Step 4 :
Add the roasted Rava (Semolina) to our roasted masala and add water to it.
Keep Stirring it so that it doesn’t stick to the Pan.
In the process add Coriander Leaves.
Step 5 :
Add vegetables to your upma.
Note : Vegetables that we add are pre-boiled.
Add salt to taste and let it cook.
Your no oil Upma is ready to be served. You may garnish your Zero Oil Upma by sprinkling chopped coriander leaves.
This recipe is best served with Zero Oil Chutney and best cooked in Non-Stick Pan.
To learn how to make any Dish without Oil you may check out Premium Zero Oil Recipe Book. You will see a noticeable drop in cholesterol levels within a week.
My mantra is simple i.e. Same food, same taste but No Oil.
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