south_indianEasyveganvegetariandairy freenut free
Upma
RATING
4.6/5(187)
TASTE SCORE
8/10
A South Indian savory semolina porridge tempered with mustard seeds, urad and chana dals, curry leaves, and ginger; finished with lemon for brightness.
SERVINGS
2
INGREDIENTS
For 2 servings
NUTRITION · PER SERVING
338
338
CALORIES · 1 BOWL
Protein11g · 13%
Carbs56g · 66%
Fat8g · 21%
Fiber5g
Sugar4g
Saturated fat1g
Cholesterol0mg
Sodium19mg
Potassium338mg
Phosphorus145mg
METHOD · 4 STEPS
Dry-roast the semolina until nutty.
- Heat a heavy pan on medium-low heat.
- Add the semolina and roast for 3 minutes, stirring constantly.
- Remove from heat once it smells nutty but remains pale; reserve on a plate.
TIPStirring constantly is essential to prevent the semolina from scorching or browning unevenly.Build the tempering and sauté the vegetables.
- Heat oil in the same pan over medium heat and add mustard seeds.
- Once seeds crackle, add urad dal and chana dal, sautéing until pale gold.
- Stir in curry leaves, green chili, and ginger for 10 seconds.
- Add onion, carrots, and peas; cook for 3 minutes until onions are translucent.
TIPThe dals should be crunchy and golden; if they turn dark brown, they will taste bitter.Cook the semolina into a porridge.
- Pour in boiling water and salt, then stir once to combine.
- Lower the heat and slowly stream in the roasted semolina while stirring constantly.
- Cover the pan and cook for 3 minutes until the water is fully absorbed.
TIPPouring the semolina in a thin, steady stream while whisking prevents lumps from forming.Finish with lemon and cilantro.
- Switch off the heat and let the upma rest, covered, for 2 minutes.
- Stir in the lemon juice and fresh cilantro.
- Serve immediately while the texture is soft and fluffy.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use boiling water when adding to the semolina to ensure a fluffy, non-sticky texture.
- 2Roast the semolina in bulk and store it in a jar to save time for future meal prep.
- 3For a lower glycemic index, increase the ratio of vegetables to semolina.
- 4If the upma feels too dry, stir in a teaspoon of hot water or a tiny bit of ghee at the end.
RECIPE VARIATIONS
Adapt it for your goals.
HEALTH BENEFITS
Why this is on our healthy list.
fiber
High Fiber Content
Carrots and peas provide dietary fiber which supports healthy digestion.
energy
Sustained Energy Release
Semolina offers complex carbohydrates for steady energy throughout the morning.
digestion
Digestive Support
Ginger and mustard seeds act as carminatives to aid in nutrient absorption.
QUESTIONS?
Frequently asked questions
Yes, it is a balanced, low-fat breakfast option providing complex carbohydrates and fiber from added vegetables.
PAIRS WELL WITH
Complete meals featuring this recipe
Egg Curry with Steamed Rice with Cucumber Salad (150% portion) (150% portion) (150% portion) (150% portion)
P 2gC 21gF 6g
Dosa with Sambar with Coconut Chutney with Boiled Eggs with Filter Coffee (75% por (75% portion) (75% portion) (75% portion) (75% portion)
P 22gC 108gF 12g
Lemon Rice with Dry Chana with Papad with Apple (75% p (75% portion) (75% portion) (75% portion) (75% portion)
P 20gC 95gF 17g



