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Upma レシピ: 美味しくて栄養価の高いインドの朝食
Upma レシピ: 美味しくて栄養価の高いインドの朝食
1) はじめに
ウプマはインドで人気の朝食料理で、通常はセモリナ粉または粗い米粉で作られます。さまざまな材料やスパイスで作ることができ、チャツネやサンバーと一緒に提供されることがよくあります。
2) ウプマのレシピ
ウプマは、セモリナ粉（スージまたはラバ）で作る南インドの伝統的な朝食料理です。通常、ギー、生姜、青唐辛子を添えて食べます。ウプマは、米、春雨、パンでも作ることができます。
ウプマにはさまざまなバリエーションがありますが、最も一般的なのはスージ ウプマです。スージ ウプマを作るには、まずセモリナ粉をギーで黄金色になるまでローストします。次に、水を加えてセモリナ粉が柔らかくふわふわになるまで調理します。
ライスウプマは、まずお米を柔らかくなるまで炊きます。次に、ギーを米に加え、黄金色になるまで炊きます。その後、水を加えてご飯が柔らかくなるまで炊きます。
春雨ウプマは、まず春雨をギーの中で黄金色になるまで調理して作ります。次に、水を加えて春雨が柔らかくなるまで煮ます。
パン アップマは、まずパンをギーで黄金色になるまでトーストして作ります。次に、水を加えてパンが柔らかくなるまで調理します。
ウプマは通常、ギー、生姜、青唐辛子と一緒に出されます。ココナッツ、レモン、コリアンダーを添えることもできます。
3) ウプマの作り方
ウプマは、ローストしたセモリナ粉で作る南インドの人気の朝食料理です。通常、チャツネとサンバーを添えて提供されます。ウプマは、米、春雨、アワでも作ることができます。
材料:
セモリナ粉 1 カップ
塩 小さじ 1/2
油 大さじ 1
マスタードシード 小さじ 1/2
クミンシード 小さじ 1/2
ウラド ダル 小さじ 1/2
チャナダル 小さじ 1/2
アサフェティダ 1 つまみ
ターメリックパウダー 小さじ 1/2
赤唐辛子パウダー 小さじ 1/2
おろし生姜 大さじ 1
細かく刻んだ青唐辛子 2 本
玉ねぎ 中 1 個、細かく刻む
中くらいのトマト 1 個、細かく刻む
みじん切りコリアンダー 大さじ 2 杯
手順:
<オル>
フライパンを中火で熱し、セモリナ粉をきつね色になるまで 3～4 分間乾煎りします。
ボウルにローストしたセモリナ粉、塩、水 1 カップを入れて混ぜます。
フライパンに油を熱し、マスタードシードを加えます。はじけ始めたら、クミンシード、ウラド ダル、チャナ ダル、アサフェティダを加えます。
ターメリックパウダー、赤唐辛子パウダー、生姜を加えます。青唐辛子と玉ねぎをかき混ぜて加えます。
玉ねぎが半透明になるまで炒め、トマトを加えます。トマトが柔らかくなるまで煮ます。
セモリナ粉混合物と2カップの水を加えます。沸騰したら、時々かき混ぜながら 5～7 分間煮ます。
コリアンダーを飾り、チャツネとサンバーを添えて温かいうちにお召し上がりください。
4) 完璧な Upma を作成するためのヒント
ウプマは南インドで人気の朝食料理で、通常はセモリナ粉またはラバで作られます。スリランカでも一般的な料理で、コラ・ケンダとして知られています。ウプマは手早く簡単に作れる料理で、好みに合わせてさまざまな材料を使って作ることができます。完璧なアップマを作成するための 4 つのヒントを次に示します。
<オル>
最初のヒントは、セモリナまたはラバを水に加える前にローストすることです。こうすることで、ウプマに良い風味が与えられ、どろどろになるのを防ぐことができます。
2 番目のヒントは、お好みのスパイスをウプマに加えることです。ウプマで使用される一般的なスパイスには、マスタード シード、クミン シード、アサフェティダ、青唐辛子などがあります。
3 番目のヒントは、ウプマを作るときにお湯を使うことです。こうすることで、セモリナ粉やラバ粉を素早く調理し、火が通りすぎるのを防ぐことができます。
4 番目の最後のヒントは、食べる前にウプマにギーまたはオイルのテンパリングを加えることです。こうすることで、ウプマの風味が豊かになり、見た目も美しくなります。
5) 結論
ウプマは、セモリナ粉またはラバで作られた南インドの人気の朝食料理です。作り方はとても簡単で、チャツネやサンバーと一緒にお楽しみいただけます。ウプマは、米、春雨、キヌアなどの他の材料で作ることもできます。
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