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.
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!
Total Nutritional Value of Tomato Pappu Thali
This Tomato Pappu Thali contains white rice, tomato pappu, oven-baked chicken things, mushroom fry, and yogurt.
Here is the breakdown of one serving of thisTomato Pappu Thali that is balanced with veggies, protein, and carbs.
| Recipe Name | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Traditional Upma | 120 | 4 | 3 | 4 | 19 |
| Peanut Chutney | 126 | 6 | 2 | 10 | 5 |
| Boiled Edamame | 90 | 10 | 10 | 4 | 6 |
| Egg Bhurji (Indian Scrambled Eggs) | 222 | 13 | 4 | 14 | 11 |
| Total | 558 | 33 | 19 | 32 | 41 |
Use this collection to modify servings or mix and match with other side dishes to create your own chicken thali.
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