Vegetable Upma: A Healthy & Flavorful South Indian Breakfast

Vegetable Upma: A Healthy & Flavorful South Indian Breakfast

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:

1. Dry Roast the Semolina – Heat a pan on medium flame, add semolina, and dry roast for 4-5 minutes until fragrant. Set aside.
2. Prepare the Tempering – Heat oil/ghee in the same pan. Add mustard seeds, urad dal, and chana dal. Let them splutter.
3. Sauté Aromatics – Add green chili, ginger, and onions. Fry until onions turn translucent.
4. Add Vegetables – Toss in the chopped veggies and sauté for 2-3 minutes.
5. Cook the Upma – Pour water, add salt, and bring to a boil. Reduce heat, slowly add roasted semolina while stirring continuously to avoid lumps.
6. Cover & Steam – Cook covered on low heat for 3-4 minutes until the water is absorbed.
7. Fluff & Garnish – Turn off the heat, drizzle lemon juice, and garnish with coriander leaves.
8. 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.

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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.

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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.

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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.

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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.

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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! 😊🌿