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.

What type of suji is best for upma?

Use fine grained or medium grained semolina to get best results avoid coarse suji because it takes longer to cook and can give a gritty texture.

How to keep upma from becoming dry?

Use enough water (2.5 to 3 cups per cup of suji) and cover the pan after cooking to let it vaporized, also you can serve with spoon of curd or ghee before serving.

Can i make upma in advance?

Yes but it is best if it is served fresh, when reheating sprinkle a little water and heat on low to get back the softness.

Is upma suitable for weight loss?

Absolutely as upma is low in fat and calories especially if made with less oil and more vegetables, only just avoid overconsumption and maintain balance diet.

Can I use ghee instead of oil?

Yes, using ghee enhances the aroma and flavour of the upma recipe. Using ghee is especially recommended if you want a richer taste.

If you found out this guide helpful follow us for more indian recipes cooking tips and healthy breakfast ideas. 

Recipe Card 

Vegetable Upma Recipe

By sarkar kitchen and vlog

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Course: Breakfast Cusine: South-Indian Type: Veg

Servings

− +

prep time
10mins

cook time
20mins

calories
290kcal

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INGREDIENTS

• 0.8 cups semolina (suji)
• 3.0 tsp Refined oil
• 0.8 tsp mustard seeds
• 1.5 tbsp mustard oil
• 3.0 dry red chilies
• 9.0 curry leaves
• 3.0 tbsp groundnuts
• 3.0 tbsp onions, finely chopped
• 6.0 tbsp tomatoes, chopped
• 6.0 tbsp green peas
• 1.5 tsp ginger
• 3.0 small green chilies
• 0.8 tsp sugar
• 3.0 cup water
• 3.0 tbsp curd
• 3.0 tbsp coriander leaves
• Salt (to taste)

INSTRUCTIONS

• Start the upma recipe by roasting the
  semolina in a dry pan on medium heat.
• Stir until the semolina turns light golden
  and emits a nutty aroma.
• Now add some oil and heat it, add the peanuts
  and lightly fry it
• Heat oil in a heavy bottomed pan.
• Add mustard seeds, moong dal and let them splutter.
• Add dry red chilies and curry leaves and sauté for some minutes
• Add the chopped onions, sauté until the
  onions become soft and translucent.
• Stir in green peas and cook for another 3–4 minutes
• Add grated ginger and green chilies
• Now add the chopped tomatoes and cook
• Reduce the heat to low and slowly add
  the roasted semolina
• Stir and cook the roasted semolina
  continuously to prevent lumps
• Stir vigorously and cook for 2 to 3 minutes on low heat.
• Add salt to taste and a pinch of
  sugar to the semolina.
• Take the curd in a bowl and add water
  in 1:2 ratio and mix it.
• Lower the flame and add the curd mix.
• Cover and cook until the suji absorbs the
  water and the mixture thickens
• Now add the roasted groundnuts and
  the freshly chopped coriander leaves
• Serve the upma

NOTES

• Always roast the suji to prevent stickiness.
• Adjust the water for texture
• Add vegetable as your choice to
  make the upma more colorful and nutritious
• if you want you can use ghee for extra flavor.

NUTRITION INFO

Name value	DV%
Calories 290 kcal	_
Protein 7.5 g	15%
Carbohydrates 39 g	14%
Fats 10.5 g	13%

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

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