Making a Healthy Indian Breakfast: Vegetable Upma

Updated on September 14, 2017
ShailaSheshadri profile image

Cooking is one of my passions. Though I am working, I make nutritious and tasty food at home. My food has less oil and no artificial color.

Vegetable Upma

Upma, a Daily Breakfast Dish:

Upma is a popular Indian breakfast food. This is a simple recipe that can be followed by any amateur cook. To make it more tasty and healthy, I added veggies and spices.

When I don't plan a breakfast, I prepare this simple dish with the ingredients available in my kitchen. Note that upma is to be eaten hot to get the most pleasure from eating it.

I used onions, ginger, tomatoes, french beans, capsicum, carrots, oil, ghee, sugar, hing powder, lemon juice, and salt along with wheat semolina. Vegetable upma makes a wholesome food for lunch box too.

Now, let me share the recipe.

5 stars for Vegetable Upma

Cook Time

Prep time: 20 min
Cook time: 15 min
Ready in: 35 min
Yields: Serves four people

Ingredients for Making Vegetable Upma

  • 1 Bowl wheat semolina, moderately fine variety
  • 1/4 cup onions, finely chopped
  • 1/4 cup tomatoes, finely chopped
  • 1/4 cup capsicum, diced
  • 1/8 cup carrots, diced
  • 3 french beans, cut lengthwise
  • 6-8 curry leaves
  • 2 tbsp oil
  • 1 tsp ghee
  • 1/2 tsp mustard seeds
  • 1/4 tsp hing/asafoetida powder
  • 1/4 tsp white lentils
  • 1/2 tsp bengal gram split
  • 1/4 inch ginger, finely chopped
  • 4-5 green chilies, hot variety, slit lengthwise
  • 1 1/2 tbsp lemon juice
  • 1/2 cup coconut, grated
  • 1/2 tsp sugar
  • salt as per taste
  • 2 tbsp coriander leaves, finely chopped
  • 1/4 tsp turmeric powder, optional, I used

Step-By-Step Instructions and Images for Making Vegetable Upma

  1. Heat a tablespoon of oil in a deep-bottomed pan. Add mustard seeds, bengal gram split, white lentils, curry leaves, and hing powder. Saute on a low fire, till mustard pops up. In the meantime, lentils will also become golden.
  2. Add wheat semolina. Saute for 5 minutes on a low fire. By this time, semolina emits a nice aroma. Don't fry it for a longer time. Transfer the contents to a plate.
  3. Add a tablespoon of oil to the same pan. Add chopped onions. Saute till they turn pinkish and transparent. Throw in chopped ginger and green chilies. Saute for further 30 seconds.
  4. Next, add all the remaining vegetables. Saute for 3-4 minutes on medium-high fire, stirring continuously. Add 6 glasses of water. Throw in some salt and turmeric powder. Bring the mix to a boil. Reduce the heat.
  5. Slowly pour roasted semolina into the pan, so that lumps are not formed. Stir immediately to mix it with the water in the pan. Keep the heat lowest.
  6. Cover the pan and cook for while. Open the lid often and check whether the mix is too dry. If yes, add some hot water. Semolina cooks fast. It may take hardly 4-5 minutes to cook. Now, the mix becomes almost semi-solid.
  7. Add sugar, remaining salt, and lemon juice. After a minute, add a teaspoon of ghee, grated coconut, and finely chopped coriander leaves. Mix well. Turn off the fire.
  8. Awesome vegetable upma is ready! Serve hot by putting it in a small round bowl and immersing on a serving plate. Refer the pic. Garnish with some sev(tidbits) on top. Enjoy eating!

Click thumbnail to view full-size
Step one: Keep the ingredients readyStep two: Saute split chickpeas, mustard seeds, white lentils, curry leaves, and hing.Step three: Add semolina. Roast them till you get a nice aroma. Transfer them to a plate.Step four: Add oil to the same pan. Saute onions, ginger, and green chilies. Add chopped vegetables. Stir-cook for 3-4 minutes on high flame.Step five: Pour about 6 glasses of water. Add salt and turmeric powder. Let the mix boil for a while. Reduce the heat. Slowly add roasted semolina. Stir the mix quickly to ensure lump-free mixture.Step six: Add sugar, remaining salt, and lemon juice. Mix well. Cook for 30 seconds.Step seven: Add a teaspoon of ghee, grated coconut, and finely chopped coriander leaves. Mix thoroughly. Turn off the stove.Step eight: Yummy vegetable upma is ready to serve! Put 5 tablespoons of hot upma into a round bowl. Tap the sides. Immerse it on a serving plate. Garnish with sev or tidbits on top. Enjoy eating!Vegetable upma
Step one: Keep the ingredients ready
Step one: Keep the ingredients ready
Step two: Saute split chickpeas, mustard seeds, white lentils, curry leaves, and hing.
Step two: Saute split chickpeas, mustard seeds, white lentils, curry leaves, and hing.
Step three: Add semolina. Roast them till you get a nice aroma. Transfer them to a plate.
Step three: Add semolina. Roast them till you get a nice aroma. Transfer them to a plate.
Step four: Add oil to the same pan. Saute onions, ginger, and green chilies. Add chopped vegetables. Stir-cook for 3-4 minutes on high flame.
Step four: Add oil to the same pan. Saute onions, ginger, and green chilies. Add chopped vegetables. Stir-cook for 3-4 minutes on high flame.
Step five: Pour about 6 glasses of water. Add salt and turmeric powder. Let the mix boil for a while. Reduce the heat. Slowly add roasted semolina. Stir the mix quickly to ensure lump-free mixture.
Step five: Pour about 6 glasses of water. Add salt and turmeric powder. Let the mix boil for a while. Reduce the heat. Slowly add roasted semolina. Stir the mix quickly to ensure lump-free mixture.
Step six: Add sugar, remaining salt, and lemon juice. Mix well. Cook for 30 seconds.
Step six: Add sugar, remaining salt, and lemon juice. Mix well. Cook for 30 seconds.
Step seven: Add a teaspoon of ghee, grated coconut, and finely chopped coriander leaves. Mix thoroughly. Turn off the stove.
Step seven: Add a teaspoon of ghee, grated coconut, and finely chopped coriander leaves. Mix thoroughly. Turn off the stove.
Step eight: Yummy vegetable upma is ready to serve! Put 5 tablespoons of hot upma into a round bowl. Tap the sides. Immerse it on a serving plate. Garnish with sev or tidbits on top. Enjoy eating!
Step eight: Yummy vegetable upma is ready to serve! Put 5 tablespoons of hot upma into a round bowl. Tap the sides. Immerse it on a serving plate. Garnish with sev or tidbits on top. Enjoy eating!
Vegetable upma
Vegetable upma

Nutritional Information of Vegetable Upma :

Nutrition Facts
Serving size: 1
Calories 278
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 0 g
Carbohydrates 40 g13%
Sugar 0 g
Fiber 6 g24%
Protein 8 g16%
Cholesterol 0 mg
Sodium 380 mg16%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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