Vegetable Vermicelli Upma
Breakfast • India
How to Make Vegetable Vermicelli Upma (Traditional & Healthy Version)
Vegetable Vermicelli Upma, known locally as Semiya Upma, is a popular South Indian breakfast dish celebrated for its light yet satisfying taste and wholesome ingredients. This nutritious upma is a vibrant medley of roasted vermicelli (semiya) and mixed vegetables, delicately tempered with mustard seeds, curry leaves, and green chillies. Its origins trace back to the kitchens of Tamil Nadu and Karnataka, where upma is a breakfast staple enjoyed by families daily and during special occasions. The dish stands out for its versatility and ease of preparation, making it a preferred choice for busy mornings and as a light tiffin. It is often served with coconut chutney or a simple bowl of curd (dahi). The subtle flavors, vibrant colors, and the soft yet slightly chewy texture of roasted vermicelli, combined with crunchy vegetables, make this dish especially appealing to all age groups. During festivals like Pongal and family gatherings, Vegetable Vermicelli Upma graces the breakfast table as a wholesome start to the day, offering both taste and nutrition in every bite.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Roasted vermicelli (semiya) (available in Indian grocery stores)
- 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 (pyaz))
- 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))
- 1 tbsp Oil (preferably cold-pressed or coconut oil)
- to taste Salt
- 2 cups Water (for cooking vermicelli)
- 1 tbsp Fresh coriander (chopped (dhaniya) for garnish) - optional
- 1 tsp Lemon juice (optional, for tang) - optional
Instructions
- 1
Heat a kadhai or heavy-bottomed pan. Dry roast the vermicelli (if not pre-roasted) on low flame until golden, then set aside.
4 minutes
Keep stirring to avoid burning and ensure even roasting.
- 2
In the same kadhai, heat oil. Add mustard seeds and let them splutter. Add urad dal and sauté till lightly golden.
2 minutes
Tempering releases flavor; don’t let urad dal burn.
- 3
Add chopped ginger, green chilli, and curry leaves. Fry for a minute until aromatic.
1 minute
Add more green chillies for extra heat if desired.
- 4
Add onions and sauté till translucent. Then add carrots, beans, and green peas. Stir well and cook for 3-4 minutes.
5 minutes
Cut veggies uniformly for even cooking and better texture.
Why This Dish is Healthy
This dish is a healthy choice for breakfast as it combines low-fat cooking methods with the goodness of fresh, seasonal vegetables. The inclusion of fiber-rich vegetables aids digestion, supports weight management, and keeps you full longer. Vermicelli upma is easily digestible, low in saturated fat, and can be adapted for vegan and gluten-free diets by choosing rice vermicelli.
Vegetable Vermicelli Upma offers a balanced blend of complex carbohydrates from vermicelli and dietary fiber, vitamins, and minerals from the medley of vegetables. Carrots and green peas provide vitamin A and C, beans add protein and iron, while the tempering of mustard seeds and curry leaves adds antioxidants. Using minimal oil and including a variety of vegetables enhances the nutritional value, making it a light yet filling breakfast option.
Pro Tips
- 💡Roast vermicelli well for a non-sticky texture.
- 💡Add a variety of seasonal vegetables for maximum nutrition and flavor.
- 💡Drizzle a few drops of lemon juice before serving for a fresh tang.
Storage & Serving
Store leftover upma in an airtight container in the refrigerator for up to 2 days. Reheat with a sprinkle of water in a covered pan to restore softness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
