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Upma Recipe: A Quick and Healthy South Indian Breakfast
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Upma Recipe: A Quick and Healthy South Indian Breakfast

Recipe by Healthy BiteCuisine: Indian, North Indian
Servings

4

Prep time

10 minutes

Cooking time

15 minutes

Calories

200

Serving Size

1 bowl

Net Carbs

30g

Upma is a popular South Indian breakfast dish made with roasted semolina (sooji or rava), spices, and vegetables. It’s light, nutritious, and easy to prepare, making it a go-to option for busy mornings. Packed with fiber, vitamins, and a comforting flavor, Upma is a versatile dish that can be customized to suit your taste. Let’s dive into the recipe and dietary advice for this wholesome meal!

Ingredients

  • 1 cup semolina (sooji or rava)

  • 2 tablespoons ghee or oil (use coconut oil for a vegan option)

  • 1 teaspoon mustard seeds

  • 1 teaspoon cumin seeds

  • 1 tablespoon chana dal (optional)

  • 1 tablespoon urad dal (optional)

  • 8-10 curry leaves

  • 1-2 green chilies, finely chopped

  • 1 medium onion, finely chopped

  • 1 teaspoon grated ginger

  • 1/2 cup mixed vegetables (carrots, peas, beans, etc.), finely chopped

  • 2 1/2 cups water

  • Salt to taste

  • Fresh coriander leaves for garnish

  • 8-10 roasted cashews (optional, for garnish)

Directions

  • Preparing the Semolina:

    1. Roast the Semolina: Heat a dry pan and roast the semolina on medium heat until it turns light golden and aromatic. Stir continuously to avoid burning. Set aside.

  • Cooking the Upma:

    1. Temper the Spices: Heat ghee or oil in a pan. Add mustard seeds and let them splutter. Then add cumin seeds, chana dal, urad dal, curry leaves, and green chilies. Sauté for a minute.
    2. Add Aromatics: Add the chopped onions and grated ginger. Sauté until the onions turn translucent.
    3. Cook the Vegetables: Add the mixed vegetables and cook for 2-3 minutes until slightly tender.
    4. Add Water: Pour in 2 1/2 cups of water and bring it to a boil. Add salt to taste.
    5. Add Semolina: Gradually add the roasted semolina to the boiling water while stirring continuously to avoid lumps.
    6. Cook the Upma: Lower the heat and cook for 3-4 minutes until the semolina absorbs the water and the mixture thickens. Stir occasionally.
    7. Garnish and Serve: Turn off the heat and garnish with fresh coriander leaves and roasted cashews. Serve hot with coconut chutney or pickle.

    Tips & Variations

    1. Healthier Option: Use whole wheat semolina or millet instead of regular semolina for added fiber and nutrients.
    2. Vegan Option: Use coconut oil instead of ghee for a vegan-friendly version.
    3. Add Protein: Include roasted peanuts or tofu cubes for a protein boost.
    4. Spice Level: Adjust the number of green chilies to suit your spice preference.
    5. Serving Suggestions: Pair Upma with coconut chutney, tomato chutney, or a dollop of yogurt for a complete meal.

    Dietary Advice

    1. Upma is a healthy and versatile dish, but here’s how to make it even more diet-friendly:
      1. Low-Calorie Option:
        Use minimal oil or ghee while cooking to reduce the calorie content. Stick to 1 serving (1 bowl) for a balanced meal.
      2. High-Fiber Version:
        Add more vegetables like spinach, zucchini, or broccoli to increase the fiber content, which aids digestion and keeps you full longer.
      3. For Diabetics:
        Replace semolina with low-glycemic grains like millet or quinoa to manage blood sugar levels. Pair Upma with a protein-rich side like yogurt or boiled eggs.
      4. For Weight Watchers:
        Use whole wheat semolina or broken wheat (dalia) instead of regular semolina. Avoid adding too much oil or ghee.
      5. For Gluten-Free Diets:
        Replace semolina with gluten-free grains like rice flour, cornmeal, or millet to make a gluten-free version of Upma.
      6. Protein Boost:
        Add roasted peanuts, tofu, or paneer cubes to increase the protein content, making it a more balanced meal.
      7. Travel-Friendly:
        Upma is easy to pack and stays fresh for hours, making it a great option for lunchboxes or travel snacks.

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