Sattvic Upma
A light, fluffy, and wholesome breakfast dish made with roasted semolina and mild spices. This Sattvic version omits onions and garlic, making it a perfect, easy-to-digest start to your day.
For 4 servings
Roast the semolina.
In a heavy-bottomed pan or kadai, dry roast the semolina on low-medium heat for 5-7 minutes. Stir continuously 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 crucial for a fluffy, non-lumpy upma. Don't skip this step!Prepare the tempering.
- Heat ghee in the same pan over medium heat.
- Add mustard seeds and let them splutter.
- Add cumin seeds and let them sizzle for a few seconds.
- Add the grated ginger, slit green chili, and curry leaves. Sauté for about 30 seconds until fragrant.
Cook the vegetables.
Add the finely chopped carrots and green peas to the pan. Sauté for 2-3 minutes until the carrots soften slightly.
Boil the water.
Pour in the water, add salt and sugar (if using). Stir well and bring the water to a rolling boil.
Combine semolina and cook.
- Reduce the heat to low. Slowly pour the roasted semolina into the boiling water with one hand, while stirring continuously with the other to prevent lumps.
- Mix until all the semolina is incorporated and there are no lumps.
- Cover the pan and cook on low heat for 3-4 minutes, or until all the water is absorbed and the semolina is cooked through.
TIPConstant stirring while adding the semolina is the secret to a perfectly smooth upma.Garnish and serve.
Turn off the heat. Let the upma rest, covered, for 5 minutes. Open the lid, add the fresh lemon juice and chopped coriander leaves. Gently fluff the upma with a fork.
Serve hot.
Serve the Sattvic Upma immediately on its own for a light and wholesome breakfast.
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 a few cashews to the tempering and fry until golden brown.
- 2The consistency of upma is a personal preference. For a softer, more porridge-like consistency, increase the water to 2.5 cups.
- 3Do not over-roast the semolina, as it can result in a dark-colored and slightly bitter upma.
- 4Letting the upma rest for 5 minutes after cooking allows the grains to steam and become perfectly fluffy.
- 5You can add other Sattvic vegetables like finely chopped green beans or bell peppers.
Frequently asked questions
Yes, Sattvic Upma is very healthy. It's light on the stomach, easy to digest as it omits onion and garlic, and provides sustained energy from complex carbohydrates in semolina. The vegetables add essential vitamins and fiber.
