Sooji Upma
A warm, savory semolina breakfast from South India, cooked with onions, ginger, curry leaves, and a gentle tempering. It turns soft and fluffy with a light nutty taste when the sooji is roasted well.
For 4 servings
- roast · ~4 min
Roast the sooji.
Heat a dry pan over low to medium heat and roast the sooji for 3 to 4 minutes, stirring often, until it smells nutty but does not change color. Transfer to a plate and keep aside.
TIPKeep the heat low so the semolina roasts evenly without browning. - temper · ~2 min
Make the tempering.
1.Heat oil and ghee in the same pan over medium heat.2.Add mustard seeds and let them splutter.3.Add urad dal and chana dal and cook until lightly golden.4.Add curry leaves, green chili, and ginger and cook for a few seconds. - saute · ~4 min
Cook the onion and vegetables.
1.Add onion and cook until soft and lightly translucent.2.Add carrot and green peas and mix well.3.Cook for 2 to 3 minutes so the vegetables begin to soften. - boil · ~3 min
Add water and bring it to a boil.
Pour in the water and add salt. Bring it to a steady boil so the semolina cooks quickly and evenly when added.
- mix · ~3 min
Stir in the roasted sooji.
Lower the heat and add the roasted sooji in a slow stream, stirring continuously to prevent lumps. Mix until the water is absorbed and the upma starts to thicken.
TIPAdd the semolina gradually while stirring with your other hand for a smooth texture. - simmer · ~4 min
Cover and cook the upma.
Cover the pan and cook on low heat for 2 to 3 minutes until the sooji turns soft and fluffy. Turn off the heat and let it sit for 1 minute.
- garnish · ~1 min
Finish with lemon juice and coriander leaves.
Open the pan, sprinkle in lemon juice and coriander leaves, and fluff the upma gently with a spoon.
- serve
Serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast the sooji only until aromatic; if it browns, the upma can taste toasty instead of delicate.
- 2Wait for the water to reach a steady boil before adding semolina, or the grains can turn pasty.
- 3Pour the roasted sooji in a thin stream while stirring constantly to avoid lumps forming in the pan.
- 4Cook the urad dal and chana dal until lightly golden, not dark, so they stay crisp and nutty.
- 5Add lemon juice only after turning off the heat to keep the fresh tang bright rather than muted.
- 6If reheating leftovers, sprinkle in a little hot water and fluff gently to bring back the soft texture.
Adapt it for your goals.
Vegan
Skip the ghee and use all oil for a fully plant-based version that still keeps the classic tempering flavors.
vegetable loadedVegetable-loaded
Add beans, capsicum, or tomatoes along with the carrot and peas for a heartier, more colorful breakfast.
jainJain
Omit onion and ginger, then increase curry leaves and green chili for flavor while keeping the texture and simplicity of upma.
nuttyNutty
Add a small handful of cashews to the tempering for extra crunch and a richer South Indian-style finish.
Why this is on our healthy list.
Balanced Vegetable Breakfast
Carrot, peas, onion, ginger, and coriander add plant nutrients, color, and variety to this savory semolina dish.
Light Yet Satisfying
Semolina cooks into a soft, filling base, while the vegetables and lentil tempering make it more sustaining than plain porridge.
Digestive Spice Support
Ginger, curry leaves, and mustard seeds are traditional aromatics that add flavor and can make the dish feel easier to eat in the morning.
Frequently asked questions
Lumps usually happen when semolina is added too quickly or without stirring. Add the roasted sooji in a slow stream into boiling water while mixing continuously.
