If you are looking for a healthy, quick and nutritious breakfast recipe, try vegetable upma which is a household favorite in Indian cuisine. Made with fresh suji (semolina) and filled with nutritious vegetables and aromatic spices, Upma is a favourite South Indian breakfast dish that is healthy and filling. In this article we will guide you through the step by step process for making a perfect vegetable upma with fresh vegetables, spices and curd among many more.

Whether you are beginner cook or an experienced chef, this vegetable upma recipe will enable you to make a nutritious breakfast within a time span of 30 minutes.

Quick & healthy vegetable upma— light and wholesome breakfast option

What is a vegetable upma ?

In South Indian cuisine upma, often called as Rava Upma or Suji Upma, is a savory dish made from suji. From basic suji upma to a more elaborate varieties that incorporates curd, mixed vegetables, spices and nuts, Upma recipe has always changed and evolved over time.

An improved version of upma which is vegetable upma adds vegetables to boost nutrition and taste including onions and tomatoes. Usually mustard seeds, curry leaves, red chili and coriander leaves are used to temper it. For more creaminess  and tang some even finish the upma with a dollop of curd.

Why you will love this Vegetable upma recipe

● Quick and easy to prepare – Can be prepared in 25 to 30 minutes.

● Nutritious breakfast – It is rich in fiber, vitamins and healthy fats.

● Customizable and versatile – Can be customized with seasonal vegetables.

● Vegan friendly – (just skip the curd or use a plant based alternative.

● Perfect for breakfast or light dinner

Ingredients needed

Here is everything you will need to make this vegetable upma at yourself:

Main ingredients 

● 1 cup suji (semolina/rava) fine-grain

● 1 medium sized tomato, chopped

● 1/3 cup green peas

● 1 medium sized onion, finely chopped

● 1 tsp grated ginger 

● 2 tbsp refined oil or ghee

● 2 tbsp groundnuts (peanuts)– optional

● 2–3 green chilies, slit or chopped

● 1 spring curry leaves 

● 1/2 tsp mustard seeds

● 1–2 dry red chilies

● Salt to taste

● 1/2 tsp sugar 

● 250 g of curd (yogurt)

● 2–3 tbsp chopped fresh coriander leaves

● 2.5 to 3 Cups of water

Step by step guide for vegetable upma 

Step 1: Dry roast the semolina

1. Start the upma recipe by roasting the semolina in a dry pan on medium heat.

2. Stir until the semolina turns light golden and emits a nutty aroma.

3. This step is crucial for preventing the upma from becoming sticky or lumpy, once roasted set aside  to cool. 

4. Now add some oil and heat it, add the peanuts and lightly fry it. Once fried set it aside.

Frying peanuts in oil

Step 2: Prepare the tempering 

1. Heat oil in a heavy bottomed pan.

Heat oil in a pan

2. Add mustard seeds, moong dal and let them splutter.

Adding mustard seeds and moong dal

3. Add dry red chilies and curry leaves and sauté for some minutes.

Adding dry red chillies and curry leaves

4. This tampering forms the flavor base of the dish and infuse the oil with rich aroma and spice.

Step 3: sauté the onions and green chilies

1. Add the chopped onions, sauté until the onions become soft and translucent.

Saùting the onions

2. Stir in green peas and cook for another 3–4 minutes until the peas are tender.

Adding green peas

3. Add grated ginger and green chilies and cook together with the peas and onions.

Adding green chilies and ginger

4. Now add the chopped tomatoes and cook until they soften.

Adding chopped tomatoes

5. This builds up the sweet and savory base of the upma.

Step 4: Add the roasted semolina 

1. Reduce the heat to low and slowly add the roasted semolina.

Adding roasted semolina

2. Stir and cook the roasted semolina continuously to prevent lumps.

3. Stir vigorously and cook for 2 to 3 minutes on low heat.

Cooking the roasted semolina with the vegetables and spices

4. Add salt to taste and a pinch of sugar to the semolina.

Step 5: Finish with curd and coriander leaves

1. Take the curd in a bowl and add water in 1:2 ratio and mix it.

Adding water and curd together

2. Lower the flame and add the curd mix.

Adding curd mix together

3. Cover and cook until the suji absorbs the water and the mixture thickens

Cooking until the upma thickens

4. Adding the curd give upma a soft creamy texture and a slight tang.

5. Now add the roasted groundnuts and the freshly chopped coriander leaves and mix together with the upma.

Adding roasted peanuts and coriander leaves

Step 6: Serve the upma hot with a cup of warm tea or coffee or as a tiffin snack.

Tips for crafting a perfect upma each time 

● Always roast the suji to prevent stickiness.

● Use warm water instead of cold water as cold water can cause lumping.

● Adjust the water for texture as more water gives softer upma and less water gives firm texture.

● Add vegetable as your choice to make the upma more colorful and nutritious with vegetable like carrots, beans, capsicums or even corns.

● if you want you can use ghee for extra flavor.

Serving Suggestions 

● You can pair the vegetable upma with coconut chutney, pickle or even a cup of curd.

● Serve the upma with a cup of warm tea or warm coffee for an authentic South Indian breakfast. 

● This upma recipe is perfect as an tiffin or lunchbox item for kids and adults.

Variations of upma 

Other recipes

• Bati Posto recipe
• Cauliflower Curry Recipe
• Mughlai Paratha recipe 
• Potol Chingri recipe

Health benefits of vegetable upma 

● Upma is low in calories so it is ideal for weight management.

● It is rich in fiber which promotes digestion and keeps you full for longer period.

● It has good Source of Plant-Based Proteins especially due to adding curd and peanuts.

● This upma is loaded with vegetables which increases the intake of essential vitamins and minerals.

● It has low Glycemic Index suitable for diebatic friendly diet when made with minimal and balanced oil.

Conclusion 

Being more than just a breakfast option vegetable upma is a filling, speady and nutritious meal that could be eaten at any time of the day. This upma recipe is perfect if you are pressed for time cooking for children or just want a healthy way to start your day. This dish will quickly become a mainstay of the kitchen due to its straightforward ingredients and uncomplicated preparation instructions.

Give this upma a try and also do not forget to add your own flavor by using spices and seasonal vegetables, leave a comment with your favorite version of upma or share this recipe if you liked it.

Frequently Asked Questions (FAQ'S)

Can i skip curd in this recipe?

Yes curd can be skipped as curd adds a slight creaminess and tang but your upma will also taste good without it too.

If you are a bengali cuisine enthusiast or just want to taste some special Indian vegetarian food, bati posto is a must-try. This easy-to-make yet delicious dish is from the bengali kitchens and is loved for its creamy flavor and nutty aroma, all thanks to the richness of posto (poppy seeds).

Quick and Authentic Bati Posto Recipe | Traditional Bengali Comfort Food with Poppy Seeds

 

  Key takeaways 

• Introduction
• Ingredients List
• Step-by-Step Instructions 
• Tips for cooking
• Serving suggestions and variations 
• Health Benefits
• FAQ questions and answers
• Conclusive ending 
• Recipe card

What is Bati Posto?

Bati posto is a traditional bengali meal, which is prepared with posto (white poppy seeds), mustard oil, salt and green chilies. The term "bati" describes a little bowl or container that is usually used to combine and serve the dish. Contrast to complex curries and recipes Bati Posto is simple and rustic, it emphasizes the subtle flavor of ground poppy seeds.

The bati posto is a traditional low-cook dish due to it's simplicity; few ingredients, instant preparation and maximum flavor. It can be enjoyed as a light summer meal and it is mainly served with boiled rice.

Significance of bati posto on bengali culture

Bati posto is more than just a food in bengali homes; it is a symbol of nostalgia. It embodies the bengali culinary philosophy of achieving more with less and is frequently served during hot summer lunches.

Eastern indian cuisines is known for using  simple ingredients and strong tastes. Additionally, the meal has a powerful emotional pull, frequently bringing back memories of bengali grandmother kitchens, lazy lunches and summers spent as children.

Reasons to love this bati posto recipe 

■ Easy and quick: needs very little cooking and minimal ingredients.

■ Vegan and gluten-free: the dietary needs can be accommodated by being vegan and gluten-free dish.

■ Genuine taste: it is an age-old dish straight from the Bengali kitchens. 

■ Rich in nutrition: poppy seeds have a good amount of fiber, calcium and good fats.

Ingredients needed for bati posto

The ingredients you would need to make authentic bengali bati posto:

Main ingredients

1/2 cup white poppy seeds (posto)

1 small onion, finely chopped

2–3 green chilies, chopped (adjust according to taste)

1–2 tablespoon of mustard oil (for authentic flavor)

Salt to taste

Some water for grinding

Optional additions

1 small boiled and diced potato

A touch of lemon juice

Nigella seeds (kalonji) for garnishing 

Tip: always use high-quality and fresh poppy seeds to get the best results.

Step-by-step instructions

Step 1: soak the poppy seeds. 

1. Measure out ½ cup of posto or white poppy seeds. 

2. Soak the poppy seeds with water in a bowl. 

3. To make them softer, let them soak for almost half an hour. 

 Step 2: Grind the poppy seed into a paste.

 1. Use a fine strainer to remove the soaking poppy seeds.

2. Put the seeds in a traditional shil nora or a grinder. 

Grinding the poppy seeds into a paste

3. Depending on how spicy you like your food, add two to three green chilies(optional). 

4. Add a small amount of water at a time, just enough to make the blades spin (if using a grinder instead of shil nora). 

5. Grind until a creamy and smooth paste is achieved, Don't make it overly thin but you will have to grind with water when using the shil nora.

Grinding until a creamy paste is achieved

Step 3: Season the poppy seeds Paste 

1. The paste have to be transferred to a bowl (bati) with some water. 

2. Add chopped onions and chopped green chilies.

Adding chopped onions and green chilies

3. Stir in 1-2 teaspoon of mustard oil and add some salt according to taste. 

Adding salt and mustard oil

Step 4: Include any extra ingredients

1. Add boiled potato cubes for variety. 

2. Gently stir them into the paste if using. 

3. For more depth, you may also add a squeeze of lemon juice or a handful of nigella seeds on top.

Step 5: Completing the recipe process 

1. Add some more water and stir together.

2. Put the bowl on the stove on medium heat.

Cooking the bati posto on medium to high heat

3. Cook the posto by frequently stirring with a spoon, so that it does not stick at the bottom.

Stirring and boiling the bati posto

4. Let all the water get evaporated out further getting the bati posto ready, by occasional stirring. 

Cook until all the water has been evamporates out

Step 6: Serve with steamed rice. 

Serve the bati posto as a side dish beside fresh steamed rice at room temperature. The flavor is enhanced by drizzling more mustard oil on top.

Tips for Perfect bati posto

1. Best texture: For the best texture use a stone grinder or if you have a traditional shil nora, as in bengali households.

2. Good consistency: Don't wet the paste too much. It should be creamy and thick rather than watery.

3. Adjust the spice: Depending on how much heat you can handle, adjust the spice accordingly. Green chilies can be really hot! 

4. Use mustard oil: The distinctively strong scent and the flavor of Bati Posto are derived from the mustard oil it should be stirred well enough

5. Serve right away: The optimum time to consume Bati Posto is right after it is prepared.

Serving Suggestions

Bati Posto is most likely when combined with

1. Dal-bhaat-posto: The most classic combination is steamed rice (bhaat), simple red lentil dal or masoor dal alongwith the bati posto which counterbalances the richness, it can be served as a bengali thali. 

2. Begun bhaja: pieces of crispy fried brinjal slices with salt and spices for those who prefer a spicier taste.

Serve it with rice, dal, aloo bhaja and shukto for a complete bengali vegetarian meal.

Variations of bati posto

Although the classic bati posto is simple, you can also try these creative variations:

1. The Aloo Posto - If you prefer cooked foods, you can add boiled cubed potatoes, nigella seeds to the posto mixture and softly fried them for a warm meal with Aloo posto.

2. Posto with mustard(shorshe-posto) - For more tangy and texture, combine the posto paste with finely sliced onions and a small amount of mustard paste. 

3. Posto with ridge gourd(Jhinge posto) - For a healthy twist, mix the poppy seeds  with lightly blanched vegetables like zucchini or ridge gourd to make Jhinge posto. 

4. chilled posto dip - Serve Bati Posto with pakora, paratha or roti  for a unique party dip that has a Bengali flair!

Storage of leftover bati posto 

■ Refrigeration: Keep leftovers for up to two days in an airtight container.

■ Enjoy cold or reheated at room temperature; Do not microwave.

■ You can grind and chill the posto paste up to a day ahead of time.

Other recipes 

• Cauliflower curry recipe
• Mughlai paratha recipe
• Potol chingri recipe
• Methi paratha recipe

Health benefits of poppy seeds

In addition to being delicious, white poppy seeds provide a number of health advantages. 

1. High in calcium and magnesium: Excellent for healthy bones. 

2. Rich in fiber: It promotes better digestion and gut health.

3. Healthy for heart: poppy seeds contain heart-healthy vital fatty acids.

4. Natural cooling qualities: Perfect for meals for the summer.

Poppy seeds are high in calories and should be used in moderation as part of a healthy diet.

Nutrition Facts

Bati Posto Recipe

Calories 370 Calories from Fat 270

Name Amount	DV%
Fat 30 g	38%
Saturated fat 3.2 g	16%
Protein 10 g	20%
Carbohydrates 12 g	4%
Fiber 7 g	25%
Sugars 0.5 g	‐
Calcium 820 mg	63%
Iron 4.7 mg	26%
Magnesium 220 mg	52%
phosphorus 390 mg	31%
Pottasium 280 mg	6%
Zinc 3.1 mg	28%
Sodium 569 mg	24.7%
Vitamin E 2.2 mg	15%
Vitamin B6 0.1 mg	8%
Vitamin K 20 mcg	17%

---

* Percent Daily Values are based on a 2000 calorie diet.

Conclusion: Why Bati Posto Belongs in Your Recipe Collection

Bati posto is a dish worth trying, regardless of your preference for traditional bengali cuisine or your level of curiosity about foods. It is a remarkable complement to any vegetarian diet because of its nutty flavor, creamy texture, and understated elegance. 

With just a few ingredients, Bati Posto is a soul food that says loudly to making it ideal for warm summer days, fast lunches or anytime you want something tasty but light. Bring a bit of bengali cusine to your plate today by soaking those poppy seeds and grabbing your favorite bowl!

Frequently asked questions (FAQs)

Is it possible to substitute black poppy seeds for white ones? 

Bengali dishes have long used the white poppy seeds. It is not advised to substitute black ones because they have a different flavor and texture.