Ingredients:
1 cup lupin semolina
1/4 cup chopped onions
1/4 cup chopped tomatoes
2 cups of water
1/2 tsp monk fruit sugar (or your choice of sugar free alternative)
1 tsp ghee (or vegan butter substitute)
1.5 tblsp oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
pinch of asafoetida
1 chopped thai chilli
1 tsp ginger paste
1 tsp lupin splits
1 tsp urad daal
Handful of peanuts
Handful of cashews
Handful of curry leaves
Salt to taste
Fresh chopped cilantro for garnish
Recipe:
Heat 1 tsp ghee in a pan and add 1 cup lupin semolina. Roast well till semolina turns deep yellow & fragrant.
Take another pan and heat 1.5 tblsp oil. Add 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, pinch of asafoetida (once mustard and cumin seeds start to splutter), 1 chopped thai chilli, 1 tsp ginger paste, 1 tsp lupin splits, 1 tsp urad daal, handful of peanuts, cashews and curry leaves. Cook well.
Add 1/4 cup chopped onions, 1/4 cup chopped tomatoes, 1/2 tsp monk fruit sugar and salt to taste. Cook well. Add 2 cups of water and let it come to a boil.
Add roasted semolina at this point. Keep stirring and cooking on a medium flame till most of the moisture is evaporated (about 10 mins). Garnish with chopped cilantro.
Health & Nutrition:
Lupin rava upma recipe can serve two people. It has total 60 g plant based complete protein / recipe (30 g protein / serving). It is gluten free, keto & diabetic friendly, vegan (can use dairy free alternatives in the recipe), complete source of high protein and high fibre.