Vegetable Upma
A classic South Indian breakfast made with roasted semolina and a colorful mix of finely chopped vegetables. This savory porridge is light, wholesome, and comes together in under 30 minutes for a perfect start to your day.
For 4 servings
Roast the semolina.
In a heavy-bottomed pan, dry roast the semolina on low to medium heat for 5-7 minutes. Stir frequently until it becomes fragrant and changes color slightly. Do not let it brown. Transfer to a plate and set aside.
TIPRoasting the semolina well is the key to a fluffy, non-sticky upma.Make the tempering.
- Heat oil in the same pan over medium heat.
- Add the mustard seeds and let them splutter.
- Add the urad dal and chana dal. Sauté for a minute until they turn light golden.
- Add the asafoetida and curry leaves, and sauté for a few seconds.
Sauté the aromatics and vegetables.
- Add the finely chopped onion, grated ginger, and slit green chilies.
- Sauté until the onions become soft and translucent, about 2-3 minutes.
- Add the finely chopped carrots, green peas, and green beans. Sauté for another 2 minutes.
Boil water and cook the vegetables.
Pour in 4.5 cups of water, add the salt and sugar. Stir well and bring the water to a rolling boil. Allow the vegetables to cook in the boiling water for 3-4 minutes until they are tender.
Combine semolina with water.
Reduce the heat to low. Slowly pour the roasted semolina into the boiling water with one hand, while continuously stirring with the other to prevent any lumps from forming.
TIPContinuous stirring is crucial at this stage for a smooth texture.Cook the upma.
Once all the semolina is added, mix well. Cover the pan with a lid and let it cook on the lowest heat for 5-7 minutes, or until all the water is absorbed and the semolina is cooked through and soft.
Finish and serve.
- Turn off the heat. Add the fresh lemon juice and chopped coriander leaves.
- Gently fluff the upma with a fork.
- Let it rest for 5 minutes before serving hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a softer, porridge-like consistency ideal for easy digestion, use a 1:3 ratio of semolina to water.
- 2Finely chopping the vegetables ensures they cook quickly and blend well into the upma's soft texture.
- 3Always add semolina to boiling water, not the other way around, to ensure it cooks evenly.
- 4Don't skip the resting time after cooking; it allows the flavors to meld and the texture to set.
- 5A pinch of sugar helps to balance the savory and tangy flavors in the upma.
- 6For extra flavor, you can add a tablespoon of ghee at the end instead of oil at the beginning.
Adapt it for your goals.
Vegan
This recipe is already vegan-friendly when using oil. Ensure no ghee is used.
gluten freeGluten free
Replace semolina with an equal amount of quinoa flakes or fine millet flour. The cooking time and water ratio may need slight adjustments.
high proteinHigh protein
Add a handful of roasted peanuts or cashews along with the tempering for extra protein and a pleasant crunch.
kid friendlyKid friendly
Omit the green chilies to keep it non-spicy. You can add finely chopped tomatoes along with the onions for a milder, tangy taste.
Why this is on our healthy list.
Rich in Dietary Fiber
The combination of semolina and a variety of vegetables makes this dish high in fiber, which aids in digestion, promotes gut health, and helps you feel full longer.
Provides Sustained Energy
Semolina is a good source of complex carbohydrates, which are digested slowly, providing a steady release of energy without spiking blood sugar levels.
Packed with Essential Nutrients
The addition of carrots, peas, and beans provides essential vitamins like Vitamin A and minerals like potassium and iron.
Good for Weight Management
Being low in fat and high in fiber, upma can be a satisfying and light meal option that helps in managing weight by keeping you full and preventing overeating.
Frequently asked questions
Yes, Vegetable Upma is a healthy and balanced dish. It's rich in complex carbohydrates from semolina for sustained energy, and packed with fiber, vitamins, and minerals from the vegetables. It's also relatively low in fat.
