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!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

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)

Directions

Step 1

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.

Step 2

In the same pan, heat 2 tablespoons of oil. Add mustard seeds and let them splutter.

Step 3

Add cumin seeds, green chilies, curry leaves, and grated ginger. Sauté for 30 seconds until fragrant.

Step 4

Add finely chopped onions and sauté until they become translucent.

Step 5

Add chopped carrots and green peas, cooking for 2-3 minutes until the vegetables are slightly tender.

Step 6

Meanwhile, bring 2.5 cups of water to a boil in a separate pot or kettle.

Step 7

Add salt and optional sugar to the vegetable mixture. Mix well.

Step 8

Reduce the heat to low, and slowly pour the boiling water into the pan with the vegetables while stirring continuously to avoid lumps.

Step 9

Gradually add the roasted semolina to the pan while stirring. This will prevent any clumps from forming.

Step 10

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.

Step 11

Turn off the heat and stir in 1 teaspoon of ghee for extra flavor.

Step 12

Garnish with fresh coriander leaves and roasted cashews, if using.

Step 13

Serve the Sooji Ka Upma warm with coconut chutney, pickle, or a squeeze of lemon, as desired.

Nutrition Facts

Serving size	(1295.1g)

Amount per serving	% Daily Value*
Calories	2097.6

Total Fat 155.3g	0%
Saturated Fat 27.4g	0%
Polyunsaturated Fat 0g
Cholesterol 13.3mg	0%
Sodium 1873.7mg	0%
Total Carbohydrate 138.1g	0%
Dietary Fiber 26.9g	0%
Total Sugars 36.3g
Protein 60.2g	0%

Vitamin D 0IU	0%
Calcium 547.3mg	0%
Iron 24.4mg	0%
Potassium 3435.6mg	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: 63.8%

Protein: 11.0%

Carbs: 25.2%