Veg Semiyan
Lunch • India
How to Make Veg Semiyan (Traditional & Healthy Version)
Veg Semiyan, also known as vegetable seviyan upma or semiya upma, is a beloved South Indian breakfast and light lunch option, celebrated for its comforting taste and nourishing ingredients. This wholesome dish features roasted semiyan (vermicelli) sautéed with a colorful medley of vegetables, tempered with mustard seeds, curry leaves, and a hint of green chilli for a subtle kick. The result is a light yet filling one-pot meal that’s as nutritious as it is flavorful. Across India, Veg Semiyan is enjoyed in homes from Tamil Nadu to Karnataka, with each region adding its unique touch—some incorporate coconut, while others add a squeeze of lemon for freshness. It’s a popular choice during festivals like Navratri, when vegetarian meals are preferred, and also makes an excellent tiffin box item for school children and office-goers alike. With its vibrant vegetables, minimal oil, and use of whole spices, Veg Semiyan stands out as a healthy, quick-cooking meal that honors India’s rich culinary heritage.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Roasted semiyan (vermicelli) (seviyan)
- 1/2 cup Carrot (finely chopped (gajar))
- 1/4 cup Green peas (matar, fresh or frozen)
- 1 small Onion (finely sliced (pyaaz))
- 1/4 cup Green beans (finely chopped (phali))
- 1 small Tomato (finely chopped (tamatar))
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 Green chilli (finely chopped (hari mirch)) - optional
- 1/2 inch Ginger (finely chopped (adrak)) - optional
- to taste Salt (namak)
- 1 tbsp Oil (preferably cold-pressed or filtered)
- 2 cups Water (for cooking)
- 1 tbsp Fresh coriander (finely chopped (hara dhania)) - optional
- 1 tsp Lemon juice (nimbu ras) - optional
Instructions
- 1
Heat oil in a kadhai or heavy-bottomed pan on medium flame. Add mustard seeds and let them crackle.
2 minutes
Ensure oil is hot before adding rai for proper tempering.
- 2
Add curry leaves, green chilli, and chopped ginger. Sauté for a few seconds until aromatic.
1 minute
Do not burn the curry leaves; sauté just until fragrant.
- 3
Add sliced onions and sauté till translucent.
3 minutes
A pinch of salt can help onions cook faster.
- 4
Mix in the chopped carrots, green beans, and peas. Sauté for 3-4 minutes until veggies are slightly tender.
4 minutes
Cut vegetables finely for even cooking and best texture.
Why This Dish is Healthy
This Veg Semiyan recipe uses only a tablespoon of healthy oil, plenty of fiber-rich vegetables, and is low on saturated fats. The inclusion of whole spices aids digestion, while the absence of heavy creams or processed foods ensures a clean meal. It’s ideal for those looking to maintain or lose weight, manage diabetes, or simply eat wholesome, home-style Indian food.
Veg Semiyan is low in fat and provides a good balance of carbohydrates, plant-based proteins, vitamins, and dietary fiber from the variety of vegetables used. Carrots and peas are rich in vitamin A and C, while beans and onions offer antioxidants and minerals. Using minimal oil and adding assorted veggies makes this dish filling yet light, suitable for calorie-conscious diets. The dish is naturally free from cholesterol and can be adapted for gluten-free diets by using millet or rice seviyan.
Pro Tips
- 💡Roast semiyan until golden for the best nutty aroma and non-sticky texture.
- 💡Use seasonal vegetables for added nutrition and flavor.
- 💡A squeeze of lemon at the end will enhance the taste and freshness.
Storage & Serving
Store cooled Veg Semiyan in an airtight container in the refrigerator for up to 2 days. Reheat by sprinkling a little water and steaming on low heat. Avoid freezing as texture can change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
