Masala Vegetable Upma
A hearty and wholesome South Indian breakfast made with roasted semolina and colorful vegetables. This savory porridge is lightly spiced and comes together in under 30 minutes for a perfect quick meal.
For 4 servings
7 steps. 20 minutes total.
- 1
Step 1
TIPRoasting the semolina well is the key to a fluffy, non-sticky upma. Don't rush this step. - 2
Step 2
- a.Heat oil in the same pan over medium heat.
- b.Add mustard seeds and allow them to splutter.
- c.Add urad dal and chana dal. Sauté for about a minute until they turn light golden brown.
- 3
Step 3
- 4
Step 4
- 5
Step 5
- a.Pour 2.5 cups of water into the pan and bring it to a rolling boil.
- b.Reduce the heat to low.
- c.Slowly add the roasted semolina to the boiling water, stirring continuously with your other hand to prevent any lumps from forming.
TIPPouring the semolina in a slow, steady stream while stirring is crucial for a smooth, lump-free texture. - 6
Step 6
- 7
Step 7
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 instead of mixing it in during cooking.
- 2The water to semolina ratio determines the texture. Use 2 cups of water for a grainy texture and up to 3 cups for a softer, porridge-like consistency.
- 3Feel free to add other vegetables like corn, bell peppers, or cauliflower.
- 4If the upma becomes too dry, sprinkle a little hot water and mix before serving.
- 5Serve immediately for the best taste and texture.
Adapt it for your goals.
High protein
Add a handful of roasted peanuts or cashews along with the tempering for extra crunch and protein. Note that this will increase the calorie and fat content.
gluten freeGluten free
Replace the semolina with an equal amount of quinoa, millet flour (ragi), or coarse rice flour. Adjust cooking time and water accordingly.
kid friendlyKid friendly
Omit the green chilies to make it non-spicy. You can also add a teaspoon of sugar to the boiling water for a slightly sweet and savory taste that kids love.
quickQuick
Use pre-roasted semolina (available at most Indian grocery stores) and frozen mixed vegetables to cut down the prep and cooking time significantly.
Why this is on our healthy list.
Good Source of Energy
Semolina is rich in complex carbohydrates, providing a steady release of energy to keep you active throughout the morning.
Rich in Fiber
The addition of various vegetables makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Low in Fat
This recipe uses minimal oil, making it a light and low-fat meal that's good for heart health and weight management.
Packed with Vitamins
Vegetables like carrots and peas provide essential vitamins and minerals, including Vitamin A, Vitamin K, and iron.
Frequently asked questions
Yes, it is a very healthy dish. It's low in fat, provides sustained energy from complex carbs in semolina, and is packed with fiber and vitamins from the vegetables. Using minimal oil makes it a great choice for a light breakfast or snack.