Vegetable Upma
A classic South Indian breakfast, this savory porridge is made with roasted semolina and a colorful mix of vegetables. It's light, wholesome, and comes together in under 30 minutes, making it a perfect quick meal.
For 4 servings
Dry roast the semolina.
In a heavy-bottomed pan or kadai, dry roast the semolina on low to medium heat for 5-7 minutes until it becomes fragrant and changes color slightly. Transfer to a plate and set aside.
TIPRoasting the semolina well is the key to a non-sticky, fluffy upma.Make the tempering.
- Heat oil in the same pan over medium heat.
- Add mustard seeds and let them splutter.
- Add the urad dal, chana dal, and cashews. Sauté until the dals turn golden brown.
- Add the curry leaves and sauté for a few seconds until crisp.
Sauté aromatics and vegetables.
- Add the chopped onion, grated ginger, and slit green chilies.
- Sauté for 2-3 minutes until the onions turn soft and translucent.
- Add the mixed vegetables and cook for another 3-4 minutes until they are slightly tender.
Boil the water.
Pour in the hot water, add salt and sugar. Stir well and bring the water to a rolling boil.
Combine semolina with water.
Reduce the heat to low. Slowly and steadily, add the roasted semolina to the boiling water with one hand while continuously stirring with the other to prevent lumps from forming.
TIPPouring the semolina in a steady stream is crucial for a lump-free texture.Cook the upma.
Once all the semolina is added, mix well. Cover the pan with a lid and cook on low heat for 2-3 minutes, or until all the water is absorbed and the semolina is cooked through.
Garnish and serve.
Turn off the heat. Let the upma rest for 5 minutes with the lid on. Open the lid, add lemon juice and chopped coriander leaves. Fluff gently with a fork and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, you can add 1 tsp of ghee at the end before serving.
- 2The ideal water to semolina ratio is 1:3 for a soft, moist upma. Adjust if you prefer a drier consistency.
- 3Using hot water helps cook the semolina faster and prevents lumps.
- 4Don't skip the resting time; it allows the semolina to steam and become fluffy.
- 5You can add other vegetables like corn, bell peppers, or potatoes.
Adapt it for your goals.
Vegan
This recipe is already vegan as it uses oil. Ensure no ghee is added for garnish.
gluten freeGluten free
Replace wheat semolina with rice rava, quinoa, or millet flour for a gluten-free version. Adjust water quantity and cooking time accordingly.
high proteinHigh protein
Add a handful of roasted peanuts along with the cashews or stir in 1/2 cup of cooked chickpeas with the vegetables.
kid friendlyKid friendly
Omit the green chilies to reduce the spice level. You can add a pinch more sugar to make it slightly sweet.
Why this is on our healthy list.
Good Source of Energy
Semolina is rich in carbohydrates, providing a quick and sustained source of energy to start your day.
Rich in Fiber
The addition of various vegetables makes this dish high in dietary fiber, which aids digestion and promotes gut health.
Low in Fat
Prepared with minimal oil, this upma is a low-fat meal option that is good for heart health.
Packed with Vitamins
Vegetables like carrots and peas provide essential vitamins like Vitamin A and K, contributing to overall well-being.
Frequently asked questions
Yes, Vegetable Upma is considered a healthy breakfast. It's low in fat, provides sustained energy from complex carbohydrates in semolina, and is rich in fiber and vitamins from the added vegetables.