Vegetable Upma
A classic South Indian breakfast made with roasted semolina, mixed vegetables, and a fragrant tempering of spices. This one-pot meal is light, savory, and ready in under 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
TIPRoasting the semolina well is the key to a fluffy, non-sticky upma. - 2
Step 2
- a.Heat oil in the same pan over medium heat.
- b.Add mustard seeds and let them splutter completely.
- c.Add urad dal, chana dal, and cashew nuts. Sauté for about a minute until they turn light golden.
- d.Add the curry leaves and slit green chilies. Sauté for another 30 seconds until fragrant.
TIPEnsure the dals turn golden but don't burn, as this adds a lovely crunch and nutty flavor. - 3
Step 3
- a.Add the chopped onion and grated ginger. Sauté for 2-3 minutes until the onion turns soft and translucent.
- b.Add the chopped carrots and green peas. Cook for another 2-3 minutes until the vegetables are slightly tender.
- 4
Step 4
- a.Pour 2.5 cups of water into the pan and add salt. Bring the mixture to a rolling boil.
- b.Reduce the heat to low. Slowly add the roasted semolina in a steady stream, stirring continuously with your other hand to prevent lumps.
- c.Mix well, cover the pan, and cook on low heat for 3-4 minutes until all the water is absorbed and the semolina is cooked through.
TIPAdding semolina slowly while stirring is crucial for a lump-free texture. - 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The standard rava to water ratio is 1:2.5 for a soft texture. For a firmer, more separate-grained upma, you can reduce the water to 2 cups.
- 2Always add rava to boiling water, not cold or warm water, to ensure it cooks evenly and doesn't become pasty.
- 3For extra flavor, you can add a pinch of asafoetida (hing) with the tempering.
- 4Feel free to add other finely chopped vegetables like beans, bell peppers, or corn along with the carrots and peas.
- 5A teaspoon of ghee added at the end enhances the flavor and aroma of the upma.
Adapt it for your goals.
Vegan
This recipe is naturally vegan. Just ensure you use oil instead of ghee for tempering.
gluten freeGluten free
Replace semolina with quinoa, millet flour, or rice rava. Adjust the water quantity and cooking time accordingly.
kid friendlyKid friendly
Skip the green chilies to reduce the heat. You can also add a teaspoon of sugar with the salt to balance the flavors for kids.
high proteinHigh protein
Increase the amount of chana dal, urad dal, and cashew nuts. You can also serve it with a side of yogurt.
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 a good source of dietary fiber, which aids digestion and promotes gut health.
Packed with Vitamins and Minerals
Vegetables like carrots and peas provide essential vitamins like Vitamin A and C, and minerals like potassium and iron.
Supports Weight Management
Being low in calories and high in fiber, upma can help you feel full for longer, preventing overeating and aiding in weight management.
Frequently asked questions
Yes, Vegetable Upma is a healthy and balanced breakfast. Semolina provides carbohydrates for energy, while the vegetables add essential vitamins, minerals, and fiber. It is light on the stomach and keeps you full.