Tomato Upma

329 Ratings
1.63K
490 made it
Image of Tomato Upma Recipe
25 Mins
Prep:10 Mins
Cook:15 Mins

1 cup

For 4 people

Difficulty

Taste

Spicy

Health Benefits

Provides a good source of carbohydrates and fiber.

Contains essential vitamins and minerals from tomatoes and peas.

Low in saturated fats and cholesterol-free.

Helps in maintaining energy levels throughout the day.

Quick and easy to prepare, suitable for busy mornings.

250 kcal

in 249g

Protein:

6g

Fats:

8g

Carbs:

38g

Cholesterol:

0mg

Sodium, Na:

600mg

Potassium, K:

300mg

Tomato Upma is a flavorful South Indian breakfast dish that combines the goodness of semolina (rava) with the tanginess of tomatoes. It's quick to make, filling, and packed with nutrients, making it an ideal choice for a wholesome breakfast or even a light dinner.

Allergy Advice

This recipe contains Gluten. People with such allergies should avoid adding such ingredients or try to replace them with better choices.

Ingredients

4

1 cup Semolina

2 tbsp Ghee or vegetable oil

1 teaspoon Mustard seeds

1 teaspoon Cumin seeds

1 pinch Asafoetida

1 piece Onion

2 pieces Tomatoes

3 pieces Green chilies

1 inch Ginger

quarter cup Green peas

2 cups Water

Salt as per taste

Coriander as per needed

Tips

Roast the semolina until lightly golden for a nuttier flavor.

Adjust the amount of water based on desired consistency.

Serve hot with coconut chutney or plain yogurt for a balanced meal.

Directions

Roast Semolina: Heat a dry pan and roast the semolina over medium heat until it turns lightly golden. Set aside.

Tempering: In the same pan, heat ghee/oil. Add mustard seeds, cumin seeds, and asafoetida. Allow them to splutter.

Saute Vegetables: Add chopped onions, green chilies, and grated ginger. Saute until onions turn translucent.

Add Tomatoes and Peas: Add chopped tomatoes and green peas. Cook until tomatoes soften.

Cook Semolina: Pour water into the pan and bring it to a boil. Slowly add the roasted semolina while stirring continuously to avoid lumps.

Season and Simmer: Add salt to taste. Cover and simmer on low heat for 5-7 minutes, or until the semolina absorbs the water and cooks completely.

Garnish and Serve: Once done, garnish with chopped cilantro. Serve hot with a side of coconut chutney or yogurt.

Notes

Individuals with gluten sensitivity should avoid semolina-based dishes unless using gluten-free semolina.

Download Nutribit& start your journey towards healthier you!

Whether you’re aiming to lose weight, maintain your current weight, or just eat healthier, Nutribit is your ultimate health companion.

Track calories with precision

Plan meals up to a month in advance

Monitor your progress at a glance

Make healthier choices with ease

Download Nutribit App

Know more about Tomato Upma

A typical serving 1 cup of Tomato Upma (249 grams) contains approximately 250 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Tomato Upma depends on the ingredients and preparation method. On average, one serving 1 cup (249 grams) of Tomato Upma contains approximately 8 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Tomato Upma? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Tomato Upma depends on the recipe and serving size. On average, 1 cup of Tomato Upma (about 249 grams) contains approximately 6 grams of protein. If you're customizing your Tomato Upma, consider adding ingredients with higher protein content.

The amount of sugar in an Tomato Upma varies depending on the recipe and serving size. On average, 1 cup (about 249 grams) contains about 3 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Tomato Upma depends on the serving size and the recipe used. On average, 1 cup (about 249 grams) contains about 38 grams of carbohydrates.

Tomato Upma contains approximately 5 grams of fiber in 1 cup (about 249 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Tomato Upma is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Tomato Upma with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Tomato Upma that’s perfect for any occasion!

Making a Tomato Upma typically takes around 25 Mins.

Browse more recipes

Recipes You May find Helpful

How to burn 250 calories?

The amount of exercise required to burn off 1 cup Tomato Upma

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.

© 2025 NUTRIBITAPP LLP