Low Sodium Semiya Upma

Experience the deliciously wholesome flavors of Low Sodium Semiya Upma, a light and nutritious twist on the classic South Indian breakfast dish. This recipe combines roasted vermicelli with a medley of colorful vegetables like carrots, beans, and peas, enhanced with aromatic spices such as cumin, mustard seeds, and turmeric. Perfect for those watching their sodium intake, this no-salt-added dish relies on fresh ginger, curry leaves, and a squeeze of lemon juice to deliver vibrant taste in every bite. Ready in just 30 minutes, it makes for a heart-healthy breakfast or a comforting light meal, topped with fresh coriander for a fragrant finish. Simple, satisfying, and packed with natural flavors, this low-sodium recipe ensures you can enjoy traditional Indian comfort food guilt-free!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 1 cup Roasted vermicelli
• 2 cups Water
• 1 medium Onion, finely chopped
• 1 small Carrot, finely chopped
• 0.25 cup Green beans, chopped
• 0.25 cup Green peas
• 1 small Green chili, slit lengthwise
• 0.5 teaspoon Ginger, grated
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Urad dal
• 0.5 teaspoon Chana dal
• 8 leaves Curry leaves
• 0.25 teaspoon Turmeric powder
• 2 tablespoons Oil
• 2 tablespoons Coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Heat oil in a deep pan over medium heat.

Step 2

Add mustard seeds to the hot oil and let them splutter.

Step 3

Once the mustard seeds start spluttering, add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.

Step 4

Add curry leaves, green chili, and grated ginger. Sauté for another 30 seconds until the ginger is fragrant.

Step 5

Add chopped onions and sauté until they become translucent.

Step 6

Stir in the chopped carrots, green beans, and green peas. Cook for about 3-4 minutes until the vegetables start to soften.

Step 7

Add the turmeric powder and mix well to coat the vegetables.

Step 8

Pour 2 cups of water into the pan and bring it to a gentle boil.

Step 9

Once the water comes to a boil, slowly add the roasted vermicelli, stirring continuously to prevent any lumps.

Step 10

Reduce the heat to low, cover the pan, and let the upma cook for 5-7 minutes until the vermicelli is cooked and the water is absorbed.

Step 11

Turn off the heat and let the upma rest, covered, for another 2 minutes.

Step 12

Fluff the semiya upma gently with a fork, add lemon juice, and top with chopped coriander leaves.

Step 13

Serve hot as a hearty breakfast or a light meal.

Nutrition Facts

Serving size	(981.8g)

Amount per serving	% Daily Value*
Calories	1171.3

Total Fat 32.9g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 72.1mg	0%
Total Carbohydrate 197.4g	0%
Dietary Fiber 14.6g	0%
Total Sugars 10.3g
Protein 21.7g	0%

Vitamin D 0IU	0%
Calcium 176.2mg	0%
Iron 6.6mg	0%
Potassium 817.8mg	0%

*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.

Source of Calories

Fat: 25.3%

Protein: 7.4%

Carbs: 67.3%