Use this recipe in your meal plans. Edit portions, swap ingredients, and track nutrition.
Start FreeNo credit card required
Add to your meal plans
Free · No credit card
Upma is a classic South Indian breakfast made from roasted semolina, cooked with onions, ginger, green chili, curry leaves and mixed vegetables. This easy version yields a soft, fluffy, non-sticky upma, finished with roasted peanuts, fresh coriander and lemon.
14 ingredients
Heat oil in a pan. Add mustard seeds and let them splutter, then add cumin seeds.
Add curry leaves, finely chopped ginger and green chilli. Sauté for 1 minute.
One serving is 1 bowl · 220 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 294 kcal | 13% |
| Protein | 10 g | 18% |
| Total Fat | 12 g | 19% |
| Carbohydrate | 39 g | 13% |
| Fiber (Total) | 5 g | 15% |
| Vitamins & Minerals | ||
| Sodium | 802 mg | 40% |
| Potassium | 45 mg | 1% |
| Calcium | 42 mg | 4% |
| Iron | 0.69 mg | 4% |
| Zinc | 0.04 mg | 0% |
| Vitamin C | 12 mg | 15% |
| Vitamin D | 0.12 µg | 1% |
| Folate (B9) | 0.28 µg | 0% |
Missing data: These are minimums. 5 of the figures below are missing data for 2 ingredients — Water, tap; Salt — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
Add chopped onion and sauté until translucent.
Add the mixed vegetables. Sauté for 2-3 minutes until just tender.
Pour in hot water, add salt, and bring to a gentle boil.
Lower the heat and gradually add roasted semolina, stirring constantly to avoid lumps.
Cover and cook on low for 3 minutes until water is absorbed and upma is fluffy.
Switch off the heat. Add roasted peanuts and chopped coriander leaves. Mix gently.
Squeeze fresh lemon over the upma before serving.
