Vegetable Upma for a Nutrient-Packed Breakfast

Vegetable Upma for a Nutrient-Packed Breakfast

Hey there, fellow food enthusiasts! Today, let's dive into the world of wholesome and hearty breakfasts with a delightful recipe for Vegetable Upma. Not only is this dish a burst of flavors, but it's also a nutritional powerhouse that will kickstart your day on a healthy note.

Nutritional Ingredients:

  1. Semolina (Rava/Sooji): Packed with energy-boosting carbohydrates, semolina is an excellent source of vitamin B and iron. It provides a sustained release of energy, keeping you fueled throughout the morning.
  2. Assorted Vegetables (carrots, peas, bell peppers, etc.): Each vegetable adds its unique set of vitamins and minerals. Carrots offer beta-carotene for eye health, peas bring in protein and fiber, and bell peppers contribute antioxidants and vitamin C.
  3. Mustard Seeds and Urad Dal (Black Gram): These ingredients not only add a distinct flavor but also provide a dose of healthy fats and protein. Mustard seeds are rich in selenium and omega-3 fatty acids, while black gram is an excellent source of iron and magnesium.
  4. Curry Leaves: Packed with antioxidants, curry leaves aid in digestion and are a great source of iron. They add a fragrant touch to the dish.
  5. Green Chilies: Spice up your Upma with green chilies. These little powerhouses contain capsaicin, known for its metabolism-boosting properties.
  6. Ginger: Not only does ginger add a zing to the dish, but it also boasts anti-inflammatory and digestive benefits.
  7. Cashews: These crunchy delights not only enhance the texture but also provide healthy fats and protein.
  8. Ghee (Clarified Butter): A moderate amount of ghee adds richness to the Upma and brings in healthy fats and fat-soluble vitamins.


  • Semolina (Rava/Sooji): 1 cup
  • Assorted Vegetables (carrots, peas, bell peppers, etc.): 1 cup, finely chopped
  • Mustard Seeds: 1 teaspoon
  • Urad Dal (Black Gram): 1 teaspoon
  • Curry Leaves: 8-10 leaves
  • Green Chilies: 2, finely chopped
  • Ginger: 1 teaspoon, grated
  • Cashews: 2 tablespoons
  • Ghee (Clarified Butter): 2 tablespoons
  • Water: 2.5 cups
  • Salt: To taste
  • Fresh Coriander Leaves: For garnish


  1. Heat a pan and roast 1 cup of semolina until it turns golden brown. Set it aside.
  2. In the same pan, heat 2 tablespoons of ghee and add 1 teaspoon of mustard seeds, 1 teaspoon of urad dal, curry leaves, green chilies, and grated ginger. Saute until the mustard seeds pop.
  3. Add 1 cup of assorted vegetables and cook until they are tender.
  4. Pour in the roasted semolina and mix well to combine all the ingredients.
  5. Add 2.5 cups of water gradually while stirring continuously to avoid lumps.
  6. Let it cook until the Upma reaches the desired consistency.
  7. In a separate pan, roast 2 tablespoons of cashews until golden and add them to the Upma.
  8. Season with salt to taste, garnish with fresh coriander leaves, and serve hot!

Enjoy the delicious and nutritious vegetable Upma!

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