Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Wheat | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 tb Vegetable oil
- 1 pn Asafetida
- 1/2 ts Whole black mustard seeds
- 1 Whole dried hot red pepper
- 1 t Chana dal
- 2 ts Urad dal
- 1/2 md Onion -- peeled and minced
- 1 c Finely shredded cabbage -- firmly packed
- 1 sm Potato -- peeled -- cut into 1/4-inch dice
- 2 tb Shelled peas
- 1 Fresh hot green chili -- minced
- 1/2 ts Finely grated fresh ginger
- 3/4 ts Salt
- 1 c Cream of wheat -- (15 minute variety)
- 1 1/4 c Boiling water
- 1 tb Finely minced cilantro
Directions
Pour the oil into a medium or large skillet set over medium heat.
When the oil is hot, add the asafetida, mustard seeds, red pepper, chana dal, and urad dal.
When dals turn reddish in color, add to the pan the onion, cabbage, potato, peas, green chili, and ginger.
Increase heat to medium-high and cook the mixture, stirring all the while, for about 2 minutes.
Cover skillet, reduce heat to low, and simmer until vegetables done, about 5-6 minutes.
Uncover and mix in salt. Increase heat to medium and add cream of wheat.
Cook 5 minutes, stirring the mixture and being careful not to let the cream of wheat brown. Decrease heat to low.
Add boiling water, a couple of tablespoons at a time, stirring after each addition and allowing water to be absorbed before adding more. (More water may be used if a moister uppama is desired.)
Continue stirring and cooking over low heat for 10 more minutes.
Garnish with minced cilantro for serving.
Category:Pakistanian Recipes
Category:Pakistanian Vegetarian