Vegetable Upma is a popular and healthy South Indian breakfast dish made from roasted semolina (upma rava) and mixed vegetables. It’s light, delicious, and packed with nutrients.
What is Upma?
Upma is a popular and traditional South Indian breakfast made with rava (also called suji or semolina). It’s a light, tasty, and filling dish that you can cook in just 20 minutes.
To make upma, rava is first roasted, then cooked with a flavorful mix of mustard seeds, lentils, curry leaves, green chilies, onions, and ginger. Sometimes, chopped vegetables like carrots, peas, and beans are added to make it even more nutritious.
This recipe I’m sharing is a family favorite, passed down from my mom. It always turns out soft, fluffy, and non-sticky – just the way authentic rava upma should be!
Upma tastes great on its own or with coconut chutney or a bit of lemon pickle. If you’re looking for a quick, healthy, and satisfying Indian breakfast, this upma recipe is a must-try!
Upma Recipe in English
| Prep Time | Cooking Time | Serves |
|---|---|---|
| 10-15 mins | 10-15 mins | 4 to 5 people |
Upma Ingredients
To Roast Rava
- Ghee – 1 tsp
- Upma Rava – 1 cup (Use only Upma Rava, not fine suji)
For Tempering & Cooking
- Ghee – 2 tbsp
- Cashews – 10 pieces
- Peanuts – 1 tbsp
- Mustard Seeds – 1 tsp
- Urad Dal – 1 tsp
- Chana Dal – 1 tsp
- Ginger – 1 tsp (grated or finely chopped)
- Green Chillies – 2 chopped
- Onion – 1 medium (chopped)
- Curry Leaves – 10-12 leaves
- French Beans – 5-6 (chopped)
- Carrot – 1 small (chopped)
- Capsicum – 1/2 medium or 1 small (chopped)
- Green Peas – 1/4 cup
- Hot Water – 3 cups
- Salt – to taste
- Sugar – a pinch
- Black Pepper – 1/2 tsp (freshly crushed)
- Lemon Juice – of half a lemon
- Fresh Coriander – a handful (chopped)
- Ghee – 1 tsp (optional for extra flavor)
How to Make Upma – Step-by-Step Instructions
Step 1: Prep the Vegetables
- Wash and chop all vegetables (carrot, beans, capsicum) into small cubes.
- Keep onion separate, and mix all other vegetables in a bowl.
Step 2: Roast the Rava
- Heat 1 tsp ghee in a pan.
- Add upma rava and roast on low to medium flame for 3-4 minutes until aromatic.
- Keep stirring continuously to avoid burning.
- Transfer the roasted rava to a bowl and set aside.
Step 3: Fry Cashews and Peanuts
- Heat 2 tbsp ghee in a kadhai.
- Add cashews and peanuts, fry on low flame until golden.
- Remove and keep aside.
Step 4: Prepare the Tempering
- In the same kadhai, add mustard seeds and let them splutter.
- Add urad dal and chana dal, roast till golden.
- Add ginger, green chillies, and onion, and sauté until onion turns translucent.
- Add curry leaves and mix well.
Step 5: Cook the Vegetables
- Add chopped carrot, beans, peas, and capsicum.
- Sauté on high flame for 2-3 minutes.
Step 6: Add Water & Spices
- Add 3 cups hot water.
- Add salt, a pinch of sugar, and black pepper.
- Let the water come to a rolling boil.
Step 7: Add Roasted Rava
- Slowly add the roasted rava, stirring constantly to avoid lumps.
- Cook on medium flame until no water remains visible.
Step 8: Steam the Upma
- Cover and cook on low flame for 4-5 minutes.
- Stir once in between (after 2 minutes).
- After 5 minutes, switch off the flame and let it rest (with lid on) for 5 more minutes.
Step 9: Finish and Serve
- Open the lid, add fried cashews & peanuts, lemon juice, fresh coriander, and 1 tsp ghee.
- Mix well.
Serving Tip
Serve the hot and soft Vegetable Upma with coconut chutney and sambar for a complete South Indian breakfast.
Rava Upma Recipe
Upma Calories (Per Serving)
| Quantity | Calories (Approx.) |
|---|---|
| 1 Serving (1 bowl) | 180 – 220 kcal |
Note: The calorie count can vary depending on the amount of ghee, vegetables, and nuts used.
Health Benefits of Upma
Upma is not just tasty but also a nutritious and filling breakfast option. Here’s why:
1. Low in Calories
Upma is light yet satisfying, making it ideal for weight watchers. One serving contains around 200 calories only.
2. Rich in Fiber
With ingredients like semolina (rava) and vegetables, upma provides good dietary fiber that supports digestion and keeps you full longer.
3. Good Source of Energy
Rava is high in carbohydrates, which helps boost energy levels and keeps you active through the day.
4. Protein from Lentils
The use of urad dal and chana dal adds a touch of plant-based protein, supporting muscle health.
5. Heart-Healthy Fats
Using ghee in moderation provides healthy fats that are good for the heart and improve the taste too.
6. Packed with Vitamins
Adding vegetables like carrot, beans, capsicum, and peas makes it rich in vitamins A, C, K, and B-complex.
7. Easy to Digest
Upma is soft and simple, making it a great option for kids, the elderly, or those recovering from illness.