Description
Vegetable Upma is a savory, healthy South Indian breakfast dish made with semolina, mixed vegetables, and aromatic spices. It’s a quick and easy meal, perfect for breakfast, brunch, or a light dinner. The dish is light, flavorful, and packed with nutrients.
Ingredients
- 1 cup semolina (rava or suji)
- 2 tablespoons ghee or oil
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 1–2 dried red chilies (optional, for extra heat)
- 1/2 teaspoon cumin seeds
- 1/4 teaspoon turmeric powder
- 1 medium onion, finely chopped
- 1/2 cup mixed vegetables (carrots, peas, beans, potatoes, etc.)
- 1–2 green chilies, chopped (optional, for heat)
- 1/2 teaspoon ginger, grated or minced
- 2 cups water
- Salt, to taste
- 1 tablespoon lemon juice
- Fresh cilantro (coriander), chopped (for garnish)
- Cashews or peanuts (optional, for crunch)
Instructions
- Dry roast the semolina in a pan on medium heat for 3-4 minutes, stirring constantly, until it turns slightly golden. Remove and set aside.
- In the same pan, heat ghee or oil and add mustard seeds, urad dal, chana dal, cumin seeds, and dried red chilies. Let them splutter for a few seconds.
- Add onions, green chilies, and ginger. Sauté for 2-3 minutes until onions soften.
- Add mixed vegetables and sauté for another 3-4 minutes. Add water and bring to a boil.
- Stir in turmeric powder, salt, and the roasted semolina. Gradually add the semolina, stirring constantly to avoid lumps. Cook for 3-4 minutes until the mixture thickens.
- Add lemon juice and stir. Garnish with fresh cilantro and optional cashews or peanuts.
- Serve hot with coconut chutney or sambar.
Notes
- Feel free to add more vegetables for extra nutrition and flavor, such as spinach, bell peppers, or peas.
- If you prefer a spicier dish, add more green chilies or sprinkle in some red chili powder.
- For a richer flavor, add freshly grated coconut or a spoonful of coconut milk to the upma.
- If you’re making a vegan version, simply use oil instead of ghee.
- Prep Time: 10 minutes
- Cook Time: undefined
- Category: Main Course
- Method: Stovetop
- Cuisine: South Indian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 4g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 5mg
