Introduction
A classic South Indian breakfast dish made with semolina and fresh vegetables. This savory porridge is quick, nutritious, and perfect for any meal.
Why You’ll Love This Recipe
This upma is comforting, easy to make, and packed with colorful veggies. It is naturally vegan and gluten-free if using certified gluten-free semolina.
Ingredients
- 1 cup semolina (rava or sooji)
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 tablespoon chana dal
- 1 tablespoon urad dal
- 1 green chili, finely chopped
- 1 inch ginger, grated
- 1 medium onion, finely chopped
- 1 medium carrot, diced
- 1/2 cup green peas
- 1/4 cup chopped green beans
- 2 cups water
- Salt to taste
- Juice of half a lemon
- Fresh cilantro for garnish
Instructions
- Dry roast the semolina in a pan over medium heat for 5-7 minutes until fragrant. Set aside.
- Heat coconut oil in the same pan. Add mustard seeds, cumin seeds, chana dal, and urad dal. Sauté until the dals turn golden.
- Add green chili and ginger. Sauté for 30 seconds.
- Add onion and sauté until translucent.
- Add carrot, peas, and green beans. Cook for 3-4 minutes until slightly tender.
- Pour in water and salt. Bring to a boil.
- Reduce heat to low. Slowly add the roasted semolina while stirring continuously to avoid lumps.
- Cover and cook for 5 minutes until the upma thickens and the water is absorbed.
- Turn off heat. Stir in lemon juice and garnish with cilantro.
Nutrition Information
Serving Size: 4 servings
Calories: 385
Protein: 12g
Serving Suggestions
Serve hot with coconut chutney or a side of plain yogurt. It is also delicious with a sprinkle of sev or roasted peanuts.
Recipe Variations
For a different texture, try using quinoa or broken wheat instead of semolina. Add vegetables like bell peppers or corn for extra color and flavor.
Chef’s Tips
Roasting the semolina well prevents the upma from becoming sticky. Stir continuously while adding semolina to avoid lumps. Adjust water quantity for desired consistency.
Recipe Details
Prep Time: 10 minutes
Cook Time: 20 minutes