Ingredients
Main Ingredients
Tempering & Seasoning
Step by Step Instructions
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Prepare the Vegetables
Finely dice the carrots and chop the onions. Steam or blanch the green peas and carrots until tender but still firm.
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Tempering the Spices
Heat oil in a wide pan over medium heat. Add mustard seeds and wait for them to splutter, then add the curry leaves for a distinctive aroma [1].
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Sauté the Aromatics
Add the onions to the pan and sauté until they turn translucent. Stir in the turmeric powder and the cooked vegetables.
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Combine and Toss
Add the roti squares to the pan. Gently toss everything together so the roti absorbs the spices and flavours.
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Final Touch
Sprinkle with lemon juice and salt to taste. Garnish with plenty of fresh cilantro before serving warm.
“Good food is a step towards a healthier, happier you.”
Enjoy!Why It's Good for You
This vegetable roti upma is a wonderful way to enjoy a balanced meal. The inclusion of whole wheat provides a staple source of energy, while the addition of fresh vegetables like peas and carrots enriches the dish with essential dietary fibre and minerals. Peas, in particular, are recognised as an excellent source of protein and dietary fibre1. Incorporating curry leaves not only enhances the aromatic profile of the dish but also contributes to its mineral and beta-carotene content2.
Including a variety of plant-based ingredients like these in your daily diet supports general wellness. It is always a good practice to plan your dietary choices in consultation with your doctor or a registered dietitian, especially if you are managing specific health conditions. By focusing on whole, minimally processed ingredients, you can create meals that are both flavourful and part of a balanced lifestyle.
Sources
- Characterization of pea seed nutritional value within a diverse population of Pisum sativumUS National Institutes of Health
- Curry Leaves: A Promising Ingredient for the Development of β-Carotene Rich UpmaJournal article, 2020
Serving Suggestions
Serve warm as a light dinner, perhaps with a side of plain yogurt or a simple salad.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
