Sooji Ka Upma Semolina Upma
Start your day with a comforting bowl of Sooji Ka Upma, a savory South Indian breakfast classic made with roasted semolina (sooji/rava) and a medley of vibrant vegetables. This quick and wholesome dish is loaded with the fragrant flavors of mustard seeds, curry leaves, and a hint of ginger, delivering a burst of taste in every bite. Ghee adds a touch of richness, while roasted cashews provide a delightful crunch. Perfect for busy mornings, this one-pan recipe comes together in just 25 minutes and is easily customizable to your preferences. Serve this fluffy and flavorful semolina upma with tangy coconut chutney or a squeeze of fresh lemon for a satisfying, nutrient-packed start to your day. Ideal for fans of healthy Indian breakfast recipes, this dish is a must-try!
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Recipe Information
Ingredients
- 1 cup Semolina (Sooji/Rava)
- 2.5 cups Water
- 2 tablespoons Oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 Green chilies (finely chopped)
- 8 Curry leaves
- 1 teaspoon Ginger (grated)
- 1 medium Onion (finely chopped)
- 1 small Carrot (finely chopped)
- 0.25 cup Green peas (fresh or frozen)
- 0.75 teaspoon Salt
- 0.5 teaspoon Sugar (optional)
- 1 teaspoon Ghee
- 2 tablespoons Fresh coriander leaves (chopped)
- 10 Cashews (optional, roasted)
Instructions
Heat a pan on medium heat and dry roast the semolina for 4-5 minutes until it turns lightly golden and aromatic. Stir continuously to avoid burning. Transfer to a plate and set aside.
In the same pan, heat 2 tablespoons of oil. Add mustard seeds and let them splutter.
Add cumin seeds, green chilies, curry leaves, and grated ginger. Sauté for 30 seconds until fragrant.
Add finely chopped onions and sauté until they become translucent.
Add chopped carrots and green peas, cooking for 2-3 minutes until the vegetables are slightly tender.
Meanwhile, bring 2.5 cups of water to a boil in a separate pot or kettle.
Add salt and optional sugar to the vegetable mixture. Mix well.
Reduce the heat to low, and slowly pour the boiling water into the pan with the vegetables while stirring continuously to avoid lumps.
Gradually add the roasted semolina to the pan while stirring. This will prevent any clumps from forming.
Cook the mixture on low heat for 3-4 minutes, stirring occasionally, until the semolina absorbs all the water and reaches a soft, fluffy consistency.
Turn off the heat and stir in 1 teaspoon of ghee for extra flavor.
Garnish with fresh coriander leaves and roasted cashews, if using.
Serve the Sooji Ka Upma warm with coconut chutney, pickle, or a squeeze of lemon, as desired.
Nutrition Facts
Calories |
2098 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 155.3 g | 199% | |
| Saturated Fat | 27.4 g | 137% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 1874 mg | 81% | |
| Total Carbohydrate | 138.1 g | 50% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 36.3 g | ||
| Protein | 60.2 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 547 mg | 42% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 3436 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
