Veggie Upma

Veggie Upma is not just a filling breakfast; it’s a delightful blend of taste and nutrition. Its easy preparation makes it a favorite for many, while its health benefits ensure it’s a smart choice for a wholesome start to your day.

510 Ratings
2.43K
116 made it
Image of Veggie Upma Recipe
25 Mins
Prep:10 Mins
Cook:15 Mins

1 cup

For 2 people

Difficulty

Average

Taste

Unknown

Health Benefits

High Fiber
High Nutritients
Low Calories
Weight Loss

Nutrient-Rich: Upma is loaded with essential nutrients from semolina and vegetables, providing a wholesome start to your day.

Fiber Boost: The fiber content in vegetables aids digestion and keeps you feeling full for longer, promoting weight management.

Vitamins and Minerals: Carrots and bell peppers are rich sources of vitamins A and C, contributing to healthy skin and immunity.

Low in Calories: With minimal oil and wholesome ingredients, Upma is a low-calorie breakfast option suitable for weight-watchers.

Balanced Meal: Combining carbohydrates from semolina, protein from vegetables, and healthy fats from ghee or oil, Upma offers a balanced nutritional profile.

275 kcal

in 261g

Protein:

8g

Fats:

8g

Carbs:

44g

Cholesterol:

mg

Sodium, Na:

450mg

Potassium, K:

320mg

Elevate your breakfast game with this delightful South Indian dish, Veggie Upma! This savory and nutritious breakfast option is not only quick and easy to make but also packed with flavors that will tantalize your taste buds. Whether you're a seasoned chef or a beginner in the kitchen, this recipe will guide you through creating a perfect Upma that's sure to impress.

Budget CookingMain DishesQuick & Easy RecipesRecipes with GrainVegetarian Recipes

Ingredients

2

1 cup Semolina

1 tablespoon Oil

1 teaspoon Mustard seeds

1 teaspoon Cumin seeds

6 pieces Curry leaves

1 piece Onion

1 piece Green chili

half inch Ginger

1 piece Carrot

quarter cup Green peas

quarter cup Bell Peppers

2 cups Water

1 teaspoon Salt

quarter cup Coriander, Chopped

quarter cup Fresh coconut

Tips

While Upma is a nutritious breakfast choice for most people, individuals with gluten intolerance should avoid it or use gluten-free alternatives to semolina. Additionally, those with sensitivities to spicy food should moderate the amount of chili added to the dish.

Directions

Heat a pan over medium heat and dry roast the semolina until it turns golden brown. Transfer it to a plate and set aside.

In the same pan, heat ghee or oil. Add mustard seeds and let them splutter, then add cumin seeds , curry leaves and sauté for a few seconds.

Add chopped onions, green chili, and ginger. Saute until onions turn translucent.

Mix in chopped carrots, green peas, and bell peppers. Cook for 2-3 minutes until the vegetables are slightly tender.

Pour water into the pan and season with salt. Bring it to a boil. Gradually add the roasted semolina while continuously stirring to avoid lumps.

Reduce the heat to low and cover the pan. Let it simmer for 5-7 minutes or until the semolina is cooked and the mixture thickens.

Garnish with fresh coriander leaves and serve hot.

This recipe serves two.

Notes

Customize your Upma by adding your favorite vegetables like tomatoes, green beans, or even grated coconut for extra flavor.

For a healthier version, you can use olive oil instead of ghee.

Adjust the spice level according to your preference by increasing or decreasing the amount of green chili.

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Know more about Veggie Upma

A typical serving 1 cup of Veggie Upma (261 grams) contains approximately 275 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 Veggie Upma depends on the ingredients and preparation method. On average, one serving 1 cup (261 grams) of Veggie 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 Veggie Upma? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Veggie Upma depends on the recipe and serving size. On average, 1 cup of Veggie Upma (about 261 grams) contains approximately 8 grams of protein. If you're customizing your Veggie Upma, consider adding ingredients with higher protein content.

The amount of sugar in an Veggie Upma varies depending on the recipe and serving size. On average, 1 cup (about 261 grams) contains about 7 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 Veggie Upma depends on the serving size and the recipe used. On average, 1 cup (about 261 grams) contains about 44 grams of carbohydrates.

Veggie Upma contains approximately 7 grams of fiber in 1 cup (about 261 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 Veggie 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 Veggie 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 Veggie Upma that’s perfect for any occasion!

Making a Veggie Upma typically takes around 25 Mins.

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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.