This Vegetable Upma is a wholesome and comforting South Indian breakfast dish made from semolina (rava or sooji), colorful vegetables, and fragrant spices. Light, fluffy, and full of flavor, it’s a perfect start to your day or a quick evening meal that comes together in under 30 minutes.
Cooking Time: 25 minutes
Servings: 3–4
Ingredients:
1 cup semolina (rava/sooji)
2 tablespoons ghee or oil
1 teaspoon mustard seeds
1 teaspoon urad dal (split black gram)
1 teaspoon chana dal (split Bengal gram)
10–12 curry leaves
1 small onion, finely chopped
1 green chili, chopped (adjust to taste)
1 teaspoon grated ginger
1 small carrot, finely diced
¼ cup green peas (fresh or frozen)
¼ cup finely chopped beans
¼ cup diced bell pepper (optional)
2½ cups water
Salt to taste
1 tablespoon lemon juice
2 tablespoons chopped coriander leaves
Instructions:
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In a dry pan, roast the semolina on medium heat for 5–6 minutes until light golden and aromatic. Stir continuously to avoid burning. Once done, transfer it to a bowl and set aside.
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In the same pan, heat ghee or oil. Add mustard seeds and let them splutter.
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Add urad dal, chana dal, and curry leaves. Sauté until the dals turn golden brown.
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Add onion, green chili, and ginger. Cook for 2–3 minutes until the onions soften.
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Add chopped vegetables (carrot, peas, beans, and bell pepper). Sauté for 3–4 minutes until slightly tender but still colorful.
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Pour in water and add salt. Bring the mixture to a gentle boil.
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Lower the heat and slowly pour in the roasted semolina, stirring constantly to prevent lumps.
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Continue stirring until the upma thickens and the semolina absorbs all the liquid. Cover and cook for 2–3 minutes on low heat.
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Turn off the heat, add lemon juice, and fluff gently with a fork.
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Garnish with chopped coriander leaves and serve hot.
Nutrition (per serving):
Calories: 240
Protein: 6g
Carbohydrates: 35g
Fat: 9g
Fiber: 4g
Sodium: 320mg
Tips:
You can add cashew nuts while tempering for a crunchy bite.
For a richer flavor, use ghee instead of oil.
Add more vegetables like corn or spinach for a heartier version.
To make it softer, add a little extra water and cook longer on low heat.
Serve with coconut chutney, pickle, or a spoon of yogurt for a complete meal.
