Vegetable vermicelli upma

Semiya upma is one of those breakfasts that comes together while the chai is still brewing. This version doubles the vegetables and adds a good handful of peanuts, so it fills you up properly instead of leaving you hungry an hour later.

Why it helps

Plain vermicelli on its own digests quickly, which can leave you snacky by mid-morning. Peanuts bring protein and good fats, and the vegetables add fibre and volume, so the same katori of upma keeps you full for much longer. It is the kind of small tweak that makes an everyday dish work harder for you. For more such ideas, see these PCOS-friendly meal ideas.

Ingredients (serves 2)

• 1 cup vermicelli (semiya), roasted variety if available
• 2 tablespoons peanuts
• 1 small onion, sliced
• 1 small carrot, finely chopped
• 1/4 cup green peas or chopped beans
• 1 small tomato, chopped
• 1 green chilli, slit
• 1/2 teaspoon mustard seeds
• Few curry leaves
• A pinch of turmeric
• Salt to taste
• 2 teaspoons oil
• Lemon juice and coriander, to finish

Method

1. If your vermicelli is not pre-roasted, dry roast it in a kadhai on low flame until light golden, then set aside.
2. Heat the oil in the same kadhai. Add mustard seeds and let them splutter, then add the peanuts and roast till they crackle.
3. Add curry leaves, green chilli and onion. Saute till the onion softens.
4. Add the carrot, peas and tomato with turmeric and salt. Cover and cook for 2 to 3 minutes till just tender.
5. Pour in about 1.5 cups of hot water and let it come to a boil.
6. Add the roasted vermicelli, stir once, cover and cook on low for 3 to 4 minutes until the water is absorbed.
7. Fluff gently with a fork, squeeze lemon juice on top and finish with coriander.

Make it your own

• Stir in a beaten egg while the upma cooks, or serve with a boiled egg on the side, for extra protein.
• Keeping it vegan? It already is, just serve with a bowl of roasted chana instead of curd.
• For a South Indian touch, add fresh grated coconut on top just before serving.

Enjoy it as part of the CurviCare Plate, and browse more high-protein Indian breakfasts.