Vegetable Upma

Ingredients

• 160 g (1 cup)semolina (rava)
• 4small pearl onions, sliced
• 2green chillies, chopped
• 7.5 ml (½ tbsp)ginger, chopped
• 40 g (¼ cup)cooked carrot
• 40 g (¼ cup)cooked green peas
• 2.5 ml (½ tsp)mustard seeds
• 30 ml (2 tbsp)ghee or oil
• 240–360 ml (1–1½ cups)water
• To tastecurry leaves
• To tastesalt

Instructions

1. 1

   Roast the semolina

   Dry-fry the semolina for 5 minutes, or until it gives off a roasted aroma.

2. 2

   Cook the aromatics

   Heat the ghee or oil in a pan and let the mustard seeds splutter. Add the sliced onions, green chillies, ginger and curry leaves, then sauté for 4 minutes.

3. 3

   Add vegetables

   Stir in the cooked carrot and peas. Add the water and salt.

4. 4

   Cook the upma

   When the water comes to a boil, add the roasted semolina and mix well. Serve hot.

What is vegetable upma?

Upma is a savoury South Indian dish commonly made by cooking semolina with water and seasonings. It is often served for breakfast, with variations that include vegetables and different spices.

Here, onion, chilli, ginger and curry leaves flavour the semolina, while carrot and peas add colour and texture. Dry-roasting the semolina first helps bring out its nutty aroma.

Nutrition and macros by portion

The nutrition label shows one serving as written: 430 calories, 12g protein, 72g carbs, 18g fat.

Semolina supplies most of the carbohydrates, while ghee or oil contributes most of the fat; the peas add a little protein. Pair a serving with yoghurt or extra vegetables for a more balanced plate.

Roasting the semolina

Dry pan: keep the semolina moving over medium heat so it warms evenly without scorching. It is ready when it smells toasted; it does not need to turn deeply brown.

Grain size: fine or medium semolina both work, though they may absorb water at different rates. Begin with the lower amount of water and add more if needed.

Building the flavour

Mustard seeds: let them splutter in the hot ghee or oil before adding the other aromatics. This releases their flavour into the cooking fat.

Aromatics: sauté the onion, chilli, ginger and curry leaves for the stated 4 minutes. The onion should soften, while the ginger and leaves perfume the pan.

Getting the texture right

Boiling water: add the semolina only once the water is boiling, then mix it in thoroughly. This helps it cook evenly rather than forming dry patches.

Water level: use 240 ml for a firmer result or up to 360 ml for softer upma. If the mixture looks dry before the semolina is tender, add a little hot water.

Vegetables and timing

Cooked vegetables: the carrot and peas are already cooked, so they only need stirring through before the water is added. Cut the carrot small enough to distribute easily through the semolina.

Quick finish: once the semolina goes into the boiling water, stir promptly and serve when it is cooked through and cohesive. The recipe gives no total cooking time for this final stage, so use the texture as your guide.

How to serve it

Serve the upma hot, while it is soft and fragrant. A spoonful of yoghurt or a fresh side salad can add contrast to the warm, savoury bowl.

For a more substantial breakfast, pair it with extra cooked vegetables or a protein-rich side such as yoghurt.

Recipe notes & tips

• Stir the semolina frequently as it roasts so it does not catch on the pan.
• Have the vegetables and aromatics ready before heating the ghee or oil.
• Add the semolina gradually while mixing to help prevent lumps.
• Use the smaller quantity of water first, then add more if you prefer a softer texture.
• Taste for salt after the semolina has absorbed the water.

Variations

• More vegetables: Stir in cooked chopped beans or cauliflower with the carrot and peas.
• Extra heat: Add another chopped green chilli if you like a spicier bowl.
• Cashew garnish: Fry a few cashews in the ghee or oil before adding the mustard seeds, then set them aside to scatter over the finished dish.
• Lemon finish: Add a squeeze of lemon just before serving for a brighter flavour.
• Coriander topping: Scatter chopped fresh coriander over the upma at the table.

Common mistakes to avoid

• Scorching the semolina: Keep it moving in the dry pan and take it off the heat once it smells roasted.
• Adding semolina too early: Wait until the water boils so it cooks more evenly.
• Lumpy texture: Add the semolina gradually and stir continuously as it goes in.
• Too much water at once: Start with 240 ml and add more only if the mixture needs it.
• Overcooking the aromatics: Sauté them for 4 minutes as directed, keeping the heat moderate so they soften without burning.

How to store

Refrigerate leftovers in a covered container for up to 2 days. Reheat in a pan or microwave with a splash of water, stirring until hot throughout.

Frequently asked questions