Vegetable Semiya Upma
A South Indian breakfast of roasted vermicelli cooked upma-style with vegetables, mustard tempering, and lemon.
For 2 servings
4 steps. 14 minutes total.
- 1
Step 1
TIPEven if using pre-roasted vermicelli, a quick 1-minute toss in a hot pan improves the final texture. - 2
Step 2
- a.Heat oil in the pan and add mustard seeds, urad dal, and curry leaves until the seeds splutter.
- b.Add the chopped onion and sauté for 2 minutes until translucent.
- c.Stir in the minced ginger and green chili for 30 seconds.
- d.Add the carrots and green peas, cooking for 1 minute to slightly soften.
- 3
Step 3
TIPDo not stir too frequently while simmering to prevent the vermicelli from becoming mushy. - 4
Step 4
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1The 1:2 ratio of semiya to water is key for a perfect, non-sticky texture. For 1 cup of semiya, use 2 cups of water.
- 2Roasting the semiya well is the most important step to prevent it from becoming mushy.
- 3Using hot water instead of room temperature water helps in cooking the semiya faster and more evenly.
- 4Chop all vegetables to a small, uniform size so they cook quickly along with the semiya.
- 5For extra crunch and richness, add 10-12 cashews or peanuts along with the dals during the tempering step.
- 6Always add lemon juice after turning off the flame to retain its fresh flavor and vitamin C content.
Adapt it for your goals.
With Nuts
Add roasted peanuts or cashews during the tempering step for a delightful crunch and added protein.
Tomato SemiyaTomato Semiya
Add one finely chopped tomato along with the onions for a tangy flavor and a reddish hue.
Masala UpmaMasala Upma
Add 1/4 teaspoon of garam masala or sambar powder along with the turmeric for a spicier, more aromatic version.
Gluten FreeGluten-Free
Substitute wheat vermicelli with rice or millet vermicelli for a gluten-free alternative. Adjust water quantity as per package instructions.
Why this is on our healthy list.
Provides Sustained Energy
The complex carbohydrates from the vermicelli provide a steady release of energy, making it an excellent breakfast to keep you active throughout the morning.
Rich in Fiber and Nutrients
Loaded with vegetables like carrots, peas, and beans, this upma is a good source of dietary fiber, vitamins (like Vitamin A and C), and minerals, which are essential for overall health.
Aids in Digestion
The fiber from the vegetables and the inclusion of digestive-friendly spices like ginger and asafoetida (hing) can help promote healthy digestion and prevent constipation.
Good for Weight Management
Being low in fat and calories, and high in fiber, this dish can help you feel full and satisfied for longer, reducing the likelihood of overeating later in the day.
Frequently asked questions
Yes, it is a relatively healthy breakfast option. It's a balanced meal with carbohydrates from vermicelli, fiber and vitamins from vegetables, and a small amount of protein from dals. Using minimal oil makes it a light and nutritious dish.