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Upma

Upma (Savory Semolina Breakfast)

243kcal
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Prep 10 minutes
Cook 15 minutes
Total 25 minutes
Upma is a quick and comforting savory semolina dish made with onions, spices, and vegetables. This easy South Indian recipe comes together in under 30 minutes and can be customized with simple pantry ingredients, making it perfect for a wholesome breakfast or light meal.
Servings 4 servings
Course Snack
Cuisine Indian

Ingredients

  • 1 cup Semolina
  • 1 tsp Split Black Gram urad dal
  • 2 tbsp Oil
  • 1 tsp Ginger finely diced
  • 1/2 cup Onions finely diced
  • 1/2 cup Green Peas
  • 1 tsp Salt adjust to taste
  • 3 cups Hot Water
  • 1/4 tsp Asafoetida optional
  • 1-2 Green Chillies chopped (optional)
  • 1 sprig Curry Leaves optional
  • 1 tsp Lemon Juice adjust to taste

Method

Preparation
  1. Heat a pan over medium heat and dry roast the semolina (cream of wheat) for about 5 minutes.
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  2. Stir continuously until it becomes aromatic and slightly changes color (do not brown). Remove and set aside.
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    3. Proper roasting helps prevent lumps and improves texture.
Cooking
  1. In a pan, heat the oil and add the Mustard Seeds. When the Mustard Seeds start to sizzle, add the Split Black Gram. Sauté until it turns light golden brown.
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    2. This step builds the base flavor. Ensure the oil is hot before adding the seeds.
  2. Add finely chopped ginger and asafetida (hing), and sauté briefly until fragrant.
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    3. Cook just until aromatic—avoid over-browning the ginger.
  3. When the Ginger is lightly browned, add chopped onions and curry leaves (if using). Cook for 3 to 4 minutes until the onions turn soft and slightly translucent.
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    4. You’re looking for softened onions, not deep browning.
  4. Add green peas and optional chopped green chilies. Stir and cook for another minute.
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    5. Frozen peas can be added directly - no need to thaw.
  5. Add the roasted semolina and salt. Mix well to combine.
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    6. IMPORTANT: Add salt at this stage so it distributes evenly.
  6. Carefully add 3 cups of hot water while stirring continuously to prevent lumps.
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  7. Cover the pan and cook on low heat for about 5 minutes, or until the water is fully absorbed.
    8. Avoid opening the lid too often as the steam helps cook the semolina evenly.
  8. Turn off the heat, fluff gently with a spoon, and finish with fresh lemon juice to taste.
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    9. Lemon juice brightens the flavors - don’t skip it.
  9. Upma tends to become lumpy when it cools, and so it is best served hot.
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Nutrition

Calories243kcalCarbohydrates37gProtein7gFat8gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat4gTrans Fat0.03gSodium630mgPotassium155mgFiber4gSugar2gVitamin A158IUVitamin C21mgCalcium26mgIron2mg

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