Uppitu with Pea Shoot Microgreens

Uppitu with Pea Shoot Microgreens

Classification:

• Course: Breakfast, Snack

• Cuisine: South Indian

• Diet: Vegetarian, Vegan (without ghee), Gluten-Free

• Skill Level: Easy

Ingredients:

• 1 cup semolina (rava/suji)

• 1 tablespoon pea shoot microgreens (fresh)

• 1 tablespoon oil or ghee

• 1 teaspoon mustard seeds

• 1 teaspoon urad dal (split black gram)

• 1 small onion, finely chopped

• 1 green chili, slit

• 1-inch piece of ginger, finely chopped

• A handful of curry leaves

• 2 cups water

• Salt to taste

• Optional: Roasted cashews for garnish

Instructions:

1. Roast the semolina: In a pan, dry roast the semolina on medium heat until it turns slightly golden. Set aside.

2. Prepare the tempering: In the same pan, heat oil or ghee. Add mustard seeds, and once they crackle, add urad dal, onion, green chili, ginger, and curry leaves. Sauté until the onions become translucent.

3. Boil the water: Add 2 cups of water and salt, and bring the mixture to a boil.

4. Add semolina: Gradually stir in the roasted semolina, mixing continuously to avoid lumps.

5. Cook until done: Cover and let it cook for 3-4 minutes on low heat, allowing the semolina to absorb the water.

6. Add microgreens: Once cooked, stir in fresh pea shoot microgreens just before turning off the heat to retain their crunch and nutritional value.

7. Garnish and serve: Garnish with roasted cashews for added texture. Serve hot with a squeeze of lemon, if desired.

   
   

Nutritional Benefits:

• Pea Shoot Microgreens: High in vitamins C and K, pea shoot microgreens add a fresh, mild sweetness to this dish while boosting its nutritional content.

• Semolina: Provides energy, making this dish a filling and healthy breakfast option.

  
  

Flavor Profile:

• Base Flavors: Mildly savory, with hints of spice from the green chili and freshness from the microgreens.

• Microgreen Complement: The light sweetness and freshness of pea shoot microgreens balance the savory and slightly spicy flavors of the tempering.

  
  

Why I Chose This Microgreen:

• Pea Shoot Microgreens: Pea shoots were chosen for their sweet, mild flavor and delicate texture, which perfectly complement the savory flavors of Uppitu. Their slight sweetness cuts through the spices, balancing the dish. Additionally, pea shoot microgreens are rich in vitamins C and K, enhancing the nutritional profile of this traditional breakfast.

  
  

Flavor Breakdown:

1. Umami: The tempered spices (mustard seeds, urad dal) bring out an umami flavor in the dish.

2. Sweet: The pea shoot microgreens introduce a natural sweetness, balancing the savory base.

3. Salty: The salt and seasoning from the tempering enhance the overall taste.

4. Sour: Optionally, a squeeze of lemon adds a slight tang that pairs well with the sweetness of the microgreens.

5. Bitter: The microgreens’ slight bitterness adds complexity to the dish.

Serving Suggestions:

• Serve with coconut chutney or sambhar for an authentic South Indian experience.

• Add a side of fresh fruit or salad for a complete meal.

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• This simple South Indian breakfast is perfect for vegans and vegetarians alike.

  
  

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Disclaimer:

The information provided by mU Greens and Greens is for educational purposes only. The inclusion of microgreens and other ingredients in your diet should be tailored to individual health needs. Consult with a healthcare professional before making any dietary changes, especially if you have specific medical conditions.

Allergen Information:

This recipe may contain common allergens such as mustard seeds, peanuts, or gluten (if semolina is not gluten-free). Please check out for allergens.

This recipe highlights the expertise of Ravindra G, the founder of mU Greens and Greens, a microgreens urban farmer, nutrition advisor, and mentor. If you want to grow your own microgreens at home or for business purposes, contact mU Greens and Greens for the best microgreens training program in India.https://www.mugreens.com/microgreens-training-program-bangalore