Mixed Vegetable Upma
Breakfast • India
How to Make Mixed Vegetable Upma (Traditional & Healthy Version)
Mixed Vegetable Upma is a classic South Indian breakfast that has won hearts across India. Made primarily with roasted rava (semolina or suji) and a medley of fresh vegetables, this dish is light on the stomach yet filling, making it perfect for busy mornings. The tempering of mustard seeds, curry leaves, and urad dal infuses every bite with authentic South Indian flavors, while the colorful vegetables add both nutrition and visual appeal. Upma is commonly enjoyed with coconut chutney or sambar but is delicious on its own as well. This versatile dish is not just quick to prepare but also highly customizable. Whether it’s served during festivals like Pongal or as part of a simple daily breakfast, Upma embodies the spirit of Indian home cooking. Its origins in Tamil Nadu and Karnataka kitchens have inspired numerous regional variations, each adding its unique twist. The combination of simplicity, taste, and nutrition makes Mixed Vegetable Upma a go-to choice for health-conscious individuals who don’t want to compromise on flavor.
Ingredients(for 1 medium katori (bowl) per serving)
- 1 cup Rava (suji/semolina) (preferably fine variety)
- 1/4 cup Carrot (finely chopped (gajar))
- 1/4 cup Green beans (finely chopped (french beans))
- 1/4 cup Green peas (fresh or frozen (matar))
- 1 small Onion (finely sliced (pyaaz))
- 1 Green chilli (finely chopped (hari mirch))
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal (split black gram)
- 8-10 Curry leaves (kadi patta)
- 1/2 inch Ginger (finely chopped (adrak)) - optional
- 6-8 Cashews (optional, for crunch (kaju)) - optional
- 1.5 tbsp Oil (preferably cold-pressed or coconut oil)
- to taste Salt (namak)
- 2 to 2.5 cups Water (adjust for desired consistency)
- 1 tbsp Fresh coriander (chopped (hara dhania)) - optional
Instructions
- 1
Dry roast the rava (suji) in a thick-bottomed kadhai on medium flame until it turns aromatic and light golden. Stir continuously to prevent burning. Transfer to a plate and keep aside.
5 minutes
Roasting rava ensures non-sticky, fluffy upma.
- 2
Heat oil in the same kadhai. Add mustard seeds and let them splutter. Then add urad dal, cashews (if using), and sauté till golden. Add curry leaves, green chilli, and ginger; sauté for a few seconds.
3 minutes
Add ingredients in sequence for best flavor extraction.
- 3
Add sliced onions and sauté till translucent. Then add chopped carrots, beans, and green peas. Mix well and cook for 3-4 minutes till vegetables soften slightly but retain crunch.
5 minutes
Chop veggies uniformly for even cooking.
- 4
Pour in water and add salt. Increase heat and bring the mixture to a gentle boil.
2 minutes
Adjust water quantity for softer or grainier upma.
Why This Dish is Healthy
This dish uses minimal oil and incorporates a variety of fresh vegetables, enhancing its fiber and micronutrient content. It is steamed rather than fried, reducing unnecessary calories, and uses wholesome ingredients found in traditional Indian kitchens. The combination of complex carbs and plant protein makes it a balanced choice for breakfast, helping you stay full and energized. Mixed Vegetable Upma is also easily adaptable to suit specific dietary needs such as vegan or gluten-free options.
Mixed Vegetable Upma is rich in dietary fiber, vitamins, and minerals thanks to the assorted vegetables like carrots, peas, and beans. Rava provides a moderate amount of complex carbohydrates for steady energy release. The addition of urad dal and cashews offers a source of plant-based protein and healthy fats. This upma is low in saturated fat and contains no cholesterol, making it heart-friendly. The use of less oil and plenty of vegetables makes it a nutrient-dense, low-calorie breakfast option suitable for weight management and overall wellbeing.
Pro Tips
- 💡Dry roast rava thoroughly for fluffy, non-sticky upma.
- 💡Use freshly chopped seasonal vegetables for best taste and nutrition.
- 💡Add a splash of lemon juice before serving to enhance flavors naturally.
Storage & Serving
Store leftover upma in an airtight container in the refrigerator for up to 1 day. To reheat, sprinkle a little water and steam on low heat to restore its soft texture. Avoid freezing as it may alter the taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
