How to Make Vegetable Upma: A Healthy Indian Breakfast

Updated on June 1, 2020
ShailaSheshadri profile image

I like to cook and eat natural, healthy, and tasty foods. I use minimal oil and don't use artificial colors or preservatives in my cooking.

Vegetable Upma
Vegetable Upma

Upma: A Traditional Indian Breakfast

Upma is a popular Indian breakfast that is made from wheat semolina. It is common to add veggies and spices, as well, to make it more tasty and healthy.

This is a simple recipe that even a beginning cook can make successfully. When I haven't planned breakfast in advance, I like to prepare this quick and easy dish with the ingredients available in my kitchen.

Serve this dish hot for the best flavors. By the way, it makes a great lunch, as well.

5 stars for Vegetable Upma

Cook Time

Prep time: 20 min
Cook time: 15 min
Ready in: 35 min
Yields: 4 servings

Ingredients

  • 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 tablespoons oil
  • 1 teaspoon ghee
  • 1/2 teaspoon mustard seeds
  • 1/4 teaspoon hing (asafoetida powder), optional
  • 1/4 teaspoon white lentils
  • 1/2 teaspoon split Bengal gram
  • 1/4 inch ginger, finely chopped
  • 4-5 green chilies, hot variety, slit lengthwise
  • 1 1/2 tablespoons lemon juice
  • 1/2 cup coconut, grated
  • 1/2 tsp sugar
  • Salt to taste
  • 2 tablespoons coriander leaves, finely chopped
  • 1/4 teaspoon turmeric powder, optional

Instructions

  1. Heat 1 tablespoon of oil in a deep-bottomed pan. Add the mustard seeds, split Bengal gram, white lentils, curry leaves, and hing powder. Saute over low fire, till the mustard seeds pop up. In the meantime, the lentils will also become golden.
  2. Add the wheat semolina. Saute for 5 minutes over low fire. By this time, the semolina should emit a nice aroma. Don't fry it for a longer time. Transfer the mixture to a plate.
  3. Add 1 tablespoon of oil to the same pan. Add the chopped onions. Saute till they turn pinkish and transparent. Throw in the chopped ginger and green chilies. Saute for a further 30 seconds.
  4. Add all of the remaining vegetables. Saute for 3-4 minutes over medium-high fire, stirring continuously. Add 6 glasses of water. Throw in some salt and turmeric powder. Bring the mix to a boil. Reduce heat.
  5. Slowly pour roasted semolina into the pan, taking care not to allow lumps to form. Stir immediately to mix it with the water in the pan. Keep the heat at the lowest setting.
  6. Cover the pan and cook for a while. Open the lid often and check whether the mixture is too dry. If yes, add some hot water. Note: Semolina cooks quickly; it may be done in 4-5 minutes to cook. At this point, the mixture should be almost semi-solid.
  7. Add sugar, remaining salt, and lemon juice. After 1 minute, add 1 teaspoon of ghee, grated coconut, and finely chopped coriander leaves. Mix well. Turn off the fire.
  8. Serve hot by putting it in a small round bowl and inverting it on a serving plate (see photo). Garnish with sev (tidbits) on top. Enjoy!

Photo Guide

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

Nutritional Information

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 48 mg2%
* 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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