Mixed Vegetable Upma
A savory and hearty South Indian breakfast porridge made with roasted whole wheat semolina and a generous mix of vegetables. It's a quick, nutritious, and incredibly satisfying one-pot meal, perfect for a wholesome start to your day.
For 4 servings
Roast the semolina.
In a heavy-bottomed pan or kadai, dry roast the whole wheat 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 rava well is the most important step to prevent the upma from becoming sticky or lumpy.Make the tempering.
- Heat oil in the same pan over medium heat.
- Once the oil is hot, add the mustard seeds and let them splutter.
- Add the urad dal and chana dal. Sauté for about a minute until they turn light golden.
- Add the curry leaves and sauté for a few seconds until they turn crisp.
Sauté the aromatics and vegetables.
- Add the chopped onion, grated ginger, and green chilies. Sauté until the onions become translucent.
- Add the chopped carrots, green beans, and green peas. Sauté for 2-3 minutes.
TIPSautéing the vegetables for a couple of minutes enhances their flavor before adding water.Boil the water and cook vegetables.
Pour in the hot water and add salt. Mix well and bring the water to a rolling boil. Let the vegetables cook in the boiling water for 3-4 minutes until they are slightly tender.
Add semolina and cook the upma.
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 lumps from forming. Mix until all the semolina is well combined with the water.
Cover and steam the upma.
Cover the pan with a tight-fitting lid and cook on low heat for 3-5 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, covered, for 5 minutes. Open the lid, fluff the upma with a fork. Stir in the fresh lemon juice and chopped coriander leaves.
Serve hot.
Serve the Mixed Vegetable Upma hot, on its own or with a side of coconut chutney or pickle.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, you can add a teaspoon of ghee at the end before serving.
- 2Always use a 1:2 or 1:2.5 ratio of semolina to water for the perfect texture. For a softer upma, use more water.
- 3Stirring continuously while adding the semolina is crucial to get a lump-free upma.
- 4You can add other vegetables like corn, bell peppers, or cauliflower to increase the fiber content.
- 5Using hot water to cook the upma speeds up the cooking process and results in a better texture.
- 6Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
Adapt it for your goals.
Gluten free
Replace the semolina with an equal amount of quinoa flakes, millet flour, or rice rava. Adjust cooking time and water as needed.
high proteinHigh protein
Add a handful of roasted peanuts or cashews along with the tempering for extra crunch and protein.
quickQuick
Use a bag of frozen mixed vegetables to cut down on chopping and prep time significantly.
kid friendlyKid friendly
Reduce or omit the green chilies to make it less spicy. You can also add a pinch of sugar to balance the flavors for kids.
Why this is on our healthy list.
High in Dietary Fiber
The combination of whole wheat semolina and a variety of vegetables provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Provides Sustained Energy
Whole wheat semolina is a source of complex carbohydrates, which break down slowly and provide a steady release of energy, keeping you active and full for longer.
Rich in Vitamins and Minerals
The inclusion of carrots, peas, and beans makes this dish a good source of essential nutrients like Vitamin A, Vitamin K, potassium, and antioxidants that support overall health.
Good for Weight Management
Being high in fiber and protein, upma promotes a feeling of fullness, which can help prevent overeating and support weight management goals.
Frequently asked questions
Yes, it is very healthy. This version uses whole wheat semolina and is packed with vegetables, making it rich in complex carbohydrates, dietary fiber, vitamins, and minerals. It provides sustained energy and keeps you full.