Looking for a flavorful and nutritious way to kickstart your day? The Upma Thali is your answer! This traditional South Indian platter combines the comforting warmth of Upma with a variety of healthy and delicious sides. It's a perfect blend of taste and nutrition, designed to keep you energized and satisfied. If you're searching for a healthy Indian breakfast, this Upma Thali recipe is a must-try.
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While traditional upma is warm, comforting, and packed with flavor, on its own, it might not check every nutritional box for a truly balanced meal. That's where our thoughtful sides come into play! In this Upma Thali, we've paired it with protein-rich edamame, creamy peanut chutney, and a hearty egg bhurji-each one adding a unique boost in flavor and nutrition.
Get ready to experience the Traditional Upma Thali: Balanced with Edamame, Peanut Chutney & Egg Bhurji - proof that even your go-to South Indian breakfast can evolve into a well-rounded, powerhouse meal.
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Traditional Upma | 1 cup (120 g) | 120 | 4 | 3 | 4 | 19 |
| Peanut Chutney | 2 tbsp | 126 | 6 | 2 | 10 | 5 |
| Boiled Edamame | 1 cup (85 g) | 90 | 10 | 10 | 4 | 6 |
| Egg Bhurji (Indian Scrambled Eggs) | 1 cup (128g) | 222 | 13 | 4 | 14 | 11 |
| Total | - | 558 | 33 | 19 | 32 | 41 |
Nutrition Summary
In this Upma Thali, we directly address this balance by introducing:
- Protein from Eggs & Edamame: We've added fluffy, spiced Egg Bhurji and a generous serving of boiled Edamame. Together, they pack a serious protein punch, complementing the upma while keeping you full and fueled.
- Fiber from Edamame: Edamame brings a hefty dose of fiber, supporting digestion and keeping things moving (literally).
- Healthy Fats from Peanut Chutney: Our creamy Peanut Chutney isn't just delicious. It delivers healthy fats, fiber, and plant based protein, rounding out the thali with a satisfying and nutrient dense touch.
Traditional Upma: The Heart of the Thali
At the core of this Thali is the classic Upma. This savory semolina dish is a staple in South Indian households, known for its light and fluffy texture. It's a great source of carbohydrates and fiber, providing sustained energy throughout the morning. This traditional upma recipe is easy to make and versatile.
- Nutrition in Context: Traditional Upma provides a base of protein, of fiber. However, to make this a truly balanced thali, we recognize the need for additional protein and fiber.
Peanut Chutney: A Nutty Delight
Adding a burst of flavor and a dose of healthy fats is the peanut chutney. This creamy and nutty condiment complements the Upma perfectly, adding a rich and satisfying element to the meal. It is a great source of protein as well.
Boiled Edamam: Green Goodness
For a boost of protein and fiber, we have the boiled edamame. These vibrant green soybeans are a nutritional powerhouse, offering a satisfying crunch and a wealth of health benefits. They are also low in carbs and high in fiber.
Egg Bhurji (Indian Scrambled Eggs): Protein Packed
Adding a rich protein component is the Egg Bhurji, also known as Indian scrambled eggs. This flavorful dish combines eggs with aromatic spices, creating a delicious and satisfying side. It is a great way to start your day with healthy protein.
Customize Your Balanced Upma Thali
Remember, you can adapt this upma Thali to your own needs:
- Edamame Swap: You can swap for Chickpeas, Sprouts, Peanut Sunda
- Eggs Swap: Tofu Bhurji, Spiced Tempeh Crumble, Chickpea Flour omelette
- Peanut Chutney Swap: Coconut Chutney, Carrot Chutney, Broccoli Chutney and even more
Ready to Enjoy a Balanced Upma Thali?
We encourage you to try creating this balanced Upma Thali at home! It's a delicious and fulfilling way to enjoy South Indian cuisine while prioritizing nutrition.
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Stay tuned for more balanced and flavorful South Indian Thalis in our 100 Thalis series!
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