Upma Style Semolina Gnocchi - Easy, Healthy

• 分量: 3 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

1 cup water

1 cup semolina/rava (sub with polenta for gluten-free version and add xanthan gum to the dough later)

1 tbsp oil

1/2 cup plant-based yoghurt

Few tablespoons of flour (if required)

3 tbsps Oil

1 tsp Cumin seeds

1 tsp mustard seeds

1 onion (diced)

2 green chillies chopped

5-6 Curry leaves

1 tomato (diced)

1 carrot grated

Turmeric powder

1 tsp salt (or to taste)

Chopped coriander

手順

Pour water into a pan and bring it to a boil

Add a tbsp oil to the water and then the semolina to this water. Mix it in and then add yoghurt to this.

Turn off the heat, mix well with a spatula, and set aside to cool.

Once cooled down, knead this into a pliable dough, add a few tbsp of flour to help it come together.

Wet your hands and break off a lime sized ball. Form it into a desired shape, I like a curly gnocchi-style look.

Take a pan and heat 1-2 tbsp oil to the pan and pan-fry these semolina balls on medium to medium-low heat until it turns a brown on multiple sides.

Once they all have golden brown sides, remove them from the pan.

Add 1 tbsp oil to the same pan and add cumin and mustard seeds. Let the mustard seeds pop and cumin seeds change colour.

Add curry leaves to this and let it become crispy for a couple seconds and add chopped onions.

Once the onions turn golden brown, add turmeric powder, salt and the chopped tomatoes.

Cook until the tomatoes turn soft, add the grated carrots, and cook for another 3 minutes.

Finally add back the semolina balls and mix gently with a spatula. Let the carrot tomato mix coat the semolina balls.

Turn off the heat and add chopped coriander to this.

Serve hot!

栄養

• サービングサイズ: 2 People
• カロリー: 542 kcal
• 飽和脂肪: 1.5 g
• ナトリウム: 1246 mg
• 炭水化物総量: 92.8 g
• 食物繊維: 10.3 g
• 糖質総量: 4.3 g
• タンパク質: 18.7 g