1/2 cup of semolina with veggies and a couple of spices can make a wonderful, healthy breafast. It is quite filling as well. Here's a simple recipe for Upma.
1 cup Rava (Semolina), dry roasted
1 tablespoon ghee
2-3 green chilies, slit OR 1/2 half jalapeno, finely chopped
4-5 curry leaves
1 tablespoon urad daal/ masoor dal (french lentils)
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 cup veggies (preferably diced carrots, green peas and diced green beans)
1 teaspoon fresh ginger, grated
1/2 teaspoon salt OR as required
2 tablespoons chopped cilantro
1 tablespoon lemon juice
In a 3 quart saute pan over medium heat, melt ghee.
Add mustard seeds and allow to crackle, this may take a couple of minutes. Then add lentils, cumin seeds, curry leaves (each torn into half), green chilies/ jalapeno and ginger, saute for a couple of minutes.
Add veggies, stir and add 3 cups of water, cover with a lid and bring it to a boil.
Add salt, semolina and mix well. Keep stirring and make sure that there are no lumps in the semonlina, if so, then keep breaking the lumps.
Cover and cook (since semolina will spit) for about 5 minutes, or until all water has been absorbed by semolina.
Garnish with cilantro and lemon juice, and serve hot.
PS: Additionally, you can also use 1/2 cup chopped onion and saute for 2-3 minutes along with cumin seeds.