Breakfast Options
High-Protein Paneer Rava Upma
Regular rava upma with crumbled paneer, peas and carrot folded in, so a bowl gives you 21 g of protein instead of 5. Same taste, keeps you full till lunch.
390
kcal
21g
protein
42g
carbs
15g
fat
Per serving · makes 2 · 25 minutes
Ingredients
- •80 g rava (sooji), dry roasted until lightly golden
- •150 g low-fat paneer, crumbled
- •1 onion (60 g), finely chopped
- •1 small carrot (50 g), finely chopped
- •50 g green peas, fresh or frozen
- •2 tsp oil (10 g)
- •1 tsp urad dal (5 g), 1/2 tsp mustard seeds, a few curry leaves
- •1 green chilli and 1/2 inch ginger, finely chopped
- •Salt, lemon and coriander leaves
Method
- 1.Heat the oil, add mustard seeds and urad dal and let them turn golden. Add curry leaves, chilli and ginger.
- 2.Add the onion and cook until soft, then the carrot and peas. Cook 3 minutes with a pinch of salt.
- 3.Pour in 2 cups of hot water and bring to a boil.
- 4.Lower the heat and add the roasted rava slowly, stirring all the time so no lumps form. Cover and cook 2 minutes.
- 5.Stir in the paneer, cook 1 more minute, then finish with lemon and coriander. Split into 2 bowls.
Coach’s note
Roast a big batch of rava on Sunday and keep it in a jar, it cuts the morning cooking to 15 minutes. Add the paneer at the end so it stays soft, not rubbery.
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