How to Make Vegetable Upma: A Healthy Indian Breakfast
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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!
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|Serving size: 1|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 0 g|
|Carbohydrates 40 g||13%|
|Sugar 0 g|
|Fiber 6 g||24%|
|Protein 8 g||16%|
|Cholesterol 0 mg|
|Sodium 48 mg||2%|
|* 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.|