Savory Vegetable Upma
A beloved South Indian breakfast, this Savory Vegetable Upma features perfectly toasted semolina simmered with a vibrant medley of sautéed vegetables, aromatic spices, and crunchy cashews for a wholesome and satisfying one-pot meal.
For 2 servings
Heat a heavy-bottomed pan or kadai over medium-low heat. Add the fine rava and dry roast, stirring continuously, for 5-7 minutes until it turns light golden brown and emits a nutty aroma. Be careful not to burn it. Transfer the toasted rava to a plate and set aside.
In the same pan, heat the oil or ghee over medium heat. Add mustard seeds and let them splutter. Then add urad dal, cumin seeds (if using), and cashews. Fry for 30-60 seconds until the dal turns golden and cashews are lightly toasted.
Add curry leaves, chopped onion, green chili, and grated ginger to the pan. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.
Add the mixed vegetables (carrots, peas, beans, bell pepper) and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are slightly tender-crisp.
Pour in the hot water and add the remaining salt. Increase heat to medium-high and bring the mixture to a rolling boil.
Reduce the heat to low. Gradually add the toasted rava in a thin stream, stirring continuously with one hand (or using a whisk) to prevent lumps from forming. Ensure the rava is evenly distributed.
Cover the pan tightly with a lid. Let it cook on low heat for 5-7 minutes, allowing the rava to absorb all the water and cook through.
Turn off the heat and let the upma rest, covered, for another 2-3 minutes. This allows the rava to fully steam and fluff up. Fluff gently with a fork.
Stir in the fresh lemon juice and garnish with chopped cilantro. Serve hot with chutney or pickle, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Perfect Rava Toasting: Don't skip dry roasting the rava; it prevents stickiness and enhances the nutty flavor. Roast on low heat until aromatic and lightly golden, not brown.
- 2Lump-Free Upma: Always add hot water to the pan first, bring it to a boil, then slowly sprinkle in the toasted rava while continuously stirring. This technique is crucial for a smooth, lump-free texture.
- 3Vegetable Variety: Feel free to use any quick-cooking vegetables you have on hand, such as bell peppers, corn, or spinach. Chop them into small, uniform pieces for even cooking.
- 4Ghee for Flavor: While oil works, using ghee (clarified butter) in the tempering adds a rich, authentic aroma and depth of flavor that elevates the upma.
Adapt it for your goals.
Tomato Upma
Add 1/2 cup finely chopped tomatoes along with the other vegetables for a tangier, slightly reddish upma.
Peanut UpmaPeanut Upma
Replace cashews with roasted peanuts for a different crunch and flavor profile in the tempering.
Protein BoostProtein Boost
Stir in 1/4 cup roasted paneer cubes or crumbled tofu along with the vegetables for added protein.
Why this is on our healthy list.
Good Source of Energy
Semolina (rava) provides complex carbohydrates, offering sustained energy release throughout the morning without sharp blood sugar spikes.
Rich in Fiber
With the addition of various vegetables, upma becomes a good source of dietary fiber, aiding digestion, promoting satiety, and supporting gut health.
Nutrient-Dense
Depending on the vegetables used, upma can provide essential vitamins (like Vitamin A, C, K) and minerals (like iron, magnesium) crucial for overall health and bodily functions.
Frequently asked questions
The key is to add the toasted rava slowly in a thin stream to boiling hot water while continuously stirring with a whisk or fork. This ensures even hydration and prevents clumps from forming.
