Sunita's Sooji Upma

Discover the comforting flavors of **Sunita's Sooji Upma**, a quick and delightful South Indian breakfast loaded with vibrant ingredients and aromatic spices. Crafted with roasted semolina, tender vegetables like carrots and peas, and seasoned with mustard seeds, cumin, and the zest of fresh ginger, this recipe creates a perfectly savory and satisfying dish. Curry leaves and green chili add a hint of warmth, while optional cashews and ghee elevate the richness. Ready in just 25 minutes, this wholesome upma is a versatile choice, ideal for busy mornings or a light dinner. Garnished with fresh coriander, it pairs beautifully with coconut chutney or cool yogurt for a complete meal. Whether you're new to Indian cuisine or looking for a comforting vegan recipe (when made without ghee), Sunita's Sooji Upma is sure to become a beloved staple.

Nutriscore Rating: 72/100

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
• 0.5 teaspoon Cumin seeds
• 1 small (finely chopped) Green chili
• 1 teaspoon (finely grated) Ginger
• 8 leaves Curry leaves
• 1 small (finely chopped) Onion
• 0.5 cup (finely diced) Carrot
• 0.25 cup Green peas
• 1 teaspoon (adjust to taste) Salt
• 10 pieces (optional) Cashews
• 2 tablespoons (chopped) Fresh coriander leaves
• 1 teaspoon (optional) Ghee (clarified butter)

Directions

Step 1

In a heavy-bottomed pan, dry roast the semolina (sooji) on medium heat until it turns light golden and aromatic. Stir frequently to prevent burning. Once roasted, transfer it to a plate and set aside.

Step 2

In the same pan, heat the oil on medium heat. Add mustard seeds and let them splutter.

Step 3

Add cumin seeds, chopped green chili, grated ginger, and curry leaves. Sauté for about 30 seconds until aromatic.

Step 4

Add the chopped onion and sauté until translucent.

Step 5

Stir in the diced carrot and green peas. Cook for 3-4 minutes until the vegetables are slightly tender.

Step 6

Pour in the water and add salt. Bring the mixture to a gentle boil.

Step 7

Gradually add the roasted semolina to the boiling water while continuously stirring to avoid lumps.

Step 8

Reduce the heat to low, cover the pan with a lid, and let the upma cook for 3-4 minutes until the semolina absorbs all the water and becomes soft.

Step 9

If using, stir in the cashews and ghee for added flavor.

Step 10

Turn off the heat and garnish with freshly chopped coriander leaves.

Step 11

Serve hot with coconut chutney or a dollop of yogurt on the side.

Nutrition Facts

Serving size	(837.1g)

Amount per serving	% Daily Value*
Calories	417.2

Total Fat 35.7g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.2g
Cholesterol 0mg	0%
Sodium 73.2mg	0%
Total Carbohydrate 23.6g	0%
Dietary Fiber 4.6g	0%
Total Sugars 8.7g
Protein 4.8g	0%

Vitamin D 0IU	0%
Calcium 106.7mg	0%
Iron 2.5mg	0%
Potassium 495.6mg	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: 73.9%

Protein: 4.4%

Carbs: 21.7%