Vegetable Upma Recipe
Upma is a classic South Indian breakfast dish made with roasted semolina (rava), vegetables, and spices. It’s light, nutritious, and packed with flavors—perfect for a quick morning meal or a satisfying snack.
Ingredients (Serves 2):
- 1 cup semolina (rava/sooji)
- 2 tbsp oil or ghee
- 1 tsp mustard seeds
- 1 tsp urad dal (split black gram)
- 1 tsp chana dal (split chickpeas)
- 1 green chili, chopped
- 1-inch ginger, grated
- 1 small onion, finely chopped
- ½ cup mixed vegetables (carrots, peas, beans, bell peppers)
- 2 cups water
- Salt to taste
- 1 tbsp lemon juice
- Fresh coriander leaves for garnish
Optional Tempering (Tadka):
- 1 tbsp ghee
- ½ tsp mustard seeds
- 5-6 curry leaves
- 2 tbsp roasted cashews
Instructions:
- Dry Roast the Semolina – Heat a pan on medium flame, add semolina, and dry roast for 4-5 minutes until fragrant. Set aside.
- Prepare the Tempering – Heat oil/ghee in the same pan. Add mustard seeds, urad dal, and chana dal. Let them splutter.
- Sauté Aromatics – Add green chili, ginger, and onions. Fry until onions turn translucent.
- Add Vegetables – Toss in the chopped veggies and sauté for 2-3 minutes.
- Cook the Upma – Pour water, add salt, and bring to a boil. Reduce heat, slowly add roasted semolina while stirring continuously to avoid lumps.
- Cover & Steam – Cook covered on low heat for 3-4 minutes until the water is absorbed.
- Fluff & Garnish – Turn off the heat, drizzle lemon juice, and garnish with coriander leaves.
- Optional Tadka – For extra flavor, heat ghee in a small pan, add mustard seeds, curry leaves, and cashews. Pour over the upma before serving.
Serving Suggestions:
- Enjoy hot with coconut chutney or pickle.
- Pair with a cup of filter coffee or masala chai.
Why Vegetable Upma is a Great Breakfast Choice
1. Quick & Easy to Make
Ready in under 20 minutes—ideal for busy mornings.
2. Highly Nutritious
- Semolina (Rava): Provides complex carbs for energy.
- Vegetables: Adds fiber, vitamins, and minerals.
- Tempering (Tadka): Healthy fats from ghee and protein from lentils.
3. Light Yet Filling
Keeps you full without feeling heavy.
4. Gluten-Free Option Available
Use roasted quinoa or millet instead of semolina.
5. Kid-Friendly & Customizable
Adjust spice levels and add favorite veggies.
Health Benefits of Key Ingredients
✅ Semolina (Rava): Rich in iron, magnesium, and B vitamins.
✅ Vegetables: Fiber-rich for digestion and antioxidants for immunity.
✅ Ghee: Healthy fats for brain function and energy.
✅ Lemon Juice: Vitamin C boosts iron absorption from semolina.
Frequently Asked Questions (FAQs)
1. Why is my upma sticky or lumpy?
- Stir continuously while adding semolina to water.
- Use the correct water ratio (1:2 rava to water).
2. Can I make upma without vegetables?
Yes! Plain upma tastes great with just onions and spices.
3. How do I store leftover upma?
Refrigerate for up to 2 days. Reheat with a splash of water to soften.
4. Can I use oats instead of semolina?
Yes! Replace rava with rolled oats for a healthier twist.
5. Is upma good for weight loss?
Yes—it’s low in calories and high in fiber when made with minimal ghee.
Tips for Perfect Upma
✔ Roast rava well for a nutty flavor and non-sticky texture.
✔ Use hot water to speed up cooking.
✔ Add veggies like beetroot or sweet corn for extra nutrition.
✔ Garnish with grated coconut for a South Indian touch.
Final Thoughts
Vegetable Upma is a nutritious, flavorful, and easy-to-make breakfast that’s loved across India. Whether you’re a beginner or an experienced cook, this foolproof recipe guarantees a delicious meal every time.
Try it tomorrow for a wholesome start to your day!
What’s your favorite upma variation? Share in the comments! 😊🌿
