High Protein Upma Muffins
These high-protein, veggie-packed breakfast is the perfect spin on a breakfast muffin with an Indian twist. It is healthy and super easy to meal-prep!
Ingredients
For the upma muffin base:
- 1 cup coarse and fine semolina 160 g
- ½ cup plant-based yoghurt I use soy yoghurt, about 122 g
- 1 cup water 240 ml
- ½ red onion finely diced
- 1 carrot medium-sized grated
- 1 green chilli pepper minced
- ½ inch ginger minced
- ½ block or 250 g Smoked/regular firm tofu pressed (to remove excess water) and grated
- ½ tsp baking soda or 1 tsp baking powder
- Salt to taste
- 1 tbsp lemon juice
Tempering:
- 1 tbsp extra virgin coconut oil
- 1 tsp mustard seeds
- 1 tsp urad dal
- 1 tbsp cashews
- 1 tbsp peanuts
- 6-7 curry leaves
Instructions
- Preheat the oven to 180C/360F.
- Grease a muffin tin with oil and set aside.
- Mix together all the ingredients (semolina, yoghurt, water, salt, diced onion, grated carrots, grated tofu, minced ginger, minced red chilli pepper, baking powder) except lemon juice in a large mixing bowl.
- In a mini tempering pan, add the coconut oil on medium heat and add the mustard seeds.
- Once they start popping, add urad dal. When the urad dal turns very slightly golden, add the peanuts and then the cashews.
- When they become light brown, add the curry leaves and let them become crispy.
- Immediately add this to the Upma mixture and stir it in.
- Finally, add the lemon juice and stir it in.
- Pour or spoon the batter into the muffin tin, filling each cup to the top.
- Bake for 25-30 minutes or until the muffins are done and look slightly golden brown on the sides.
- Take it out and let it cool down completely before removing them with a spatula.
- Serve with some mango pickle and a cup of chai!
Notes
Storage: Store them in an air-tight container in the refrigerator for up to 4 days. When you are ready to eat, take out the muffins and reheat them in a microwave for a couple of minutes on the highest power.
Tried this recipe?Let us know how it was!