How to Make Sooji Upma with Peas (Traditional & Healthy Version)
Sooji Upma with Peas is a beloved South Indian breakfast dish that brings together the wholesome goodness of roasted semolina (sooji/rava) and fresh green peas. This light yet filling recipe is a staple in many Indian households, especially in states like Karnataka, Tamil Nadu, and Andhra Pradesh. Upma’s origins date back centuries as a quick and nourishing morning meal, often enjoyed with coconut chutney or sambar. The aromatic tempering of mustard seeds, curry leaves (kadi patta), and ginger imparts classic South Indian flavors, while the addition of peas introduces a sweet pop and boosts nutrition. Sooji Upma with Peas is celebrated for its simplicity and comforting taste. Its soft, fluffy texture with a medley of crunchy vegetables makes it ideal for all age groups. In India, it’s common to serve upma during family breakfasts, on festival mornings like Ugadi or Pongal, and even as a light tiffin snack. Its versatility allows for endless variations, making it a favorite for health-conscious food lovers seeking a quick, vegetarian meal.
Ingredients
- 1 cup Sooji (rava/semolina) (fine variety preferred)
- 1/2 cup Green peas (fresh or frozen (matar))
- 1 medium Onion (finely chopped (pyaaz))
- 1 Green chilli (finely chopped (hari mirch))
- 1 tsp Ginger (grated (adrak))
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal (split black gram)
- 6-8 Cashew nuts (optional, broken)
- 2 tsp Oil (preferably cold-pressed or coconut oil)
- to taste Salt
- 2.5 cups Water (hot)
- 1 tbsp Fresh coriander leaves (finely chopped (dhaniya))
- 1 tsp Lemon juice (nimbu ras)
Step-by-step instructions
Step 1 · Dry roast the sooji (rava) in a thick-bottomed kadhai on medium fla...
Dry roast the sooji (rava) in a thick-bottomed kadhai on medium flame until it turns aromatic and lightly golden. Keep stirring to avoid burning. Transfer to a plate and set aside.
Step 2 · Heat oil in the same kadhai
Heat oil in the same kadhai. Add mustard seeds (rai) and let them splutter. Add urad dal and fry till golden. Optionally, add broken cashew nuts and sauté till light brown.
Step 3 · Add curry leaves
Add curry leaves, chopped green chilli, and grated ginger. Sauté for a few seconds till fragrant.
Step 4 · Add chopped onions and sauté till they turn translucent
Add chopped onions and sauté till they turn translucent. Then, add green peas and sauté for 2-3 minutes. If using fresh peas, cook until slightly tender.
Step 5 · Pour in hot water and add salt to taste
Pour in hot water and add salt to taste. Bring the mixture to a rolling boil.
Step 6 · Reduce flame to low
Reduce flame to low. Gradually add the roasted sooji while stirring continuously to prevent lumps. Mix well and cook covered for 3-4 minutes until the water is absorbed and upma is fluffy.
Step 7 · Turn off the heat
Turn off the heat. Add lemon juice and chopped coriander leaves. Fluff upma with a fork and cover for another minute before serving.
Why this recipe is healthy
This upma recipe uses wholesome ingredients and minimal oil, making it a light and healthy breakfast option. Peas and semolina together offer sustained energy without excessive calories, and the use of natural spices boosts metabolism. It is easily digestible, suitable for all age groups, and can be adapted for specific dietary needs such as weight loss or diabetes management.
A note on tradition
Upma is a quintessential South Indian tiffin, enjoyed daily in states like Tamil Nadu, Karnataka, and Andhra Pradesh. It's a go-to dish for busy mornings and is often served at traditional functions, weddings, and during festivals like Ugadi and Pongal. Regional variations may include the addition of grated coconut or vegetables. Upma’s simplicity, quick preparation, and adaptability have made it a pan-India comfort food.