Vermicelli with Mixed Vegetables
Lunch • India
How to Make Vermicelli with Mixed Vegetables (Traditional & Healthy Version)
Vermicelli with Mixed Vegetables, popularly known as 'Semiya Upma' in South India, is a vibrant and flavorful one-pot meal that beautifully combines thin roasted semiya (vermicelli) with a medley of seasonal vegetables and aromatic Indian spices. This dish is a beloved staple for breakfast and lunch across Tamil Nadu, Karnataka, Andhra Pradesh, and Kerala, celebrated for its ease of preparation, delightful texture, and the subtle interplay of flavors. Traditionally cooked in homes and served during special occasions like festivals or family gatherings, it has become a symbol of comfort food in Indian households. The taste of this dish is gently spiced, with the natural sweetness of carrots and peas balancing the earthy notes of beans and capsicum. The tempering of mustard seeds, curry leaves, and green chilies infuses an unmistakable South Indian aroma, making Vermicelli Upma irresistible and satisfying. Its versatility allows for numerous regional variations, making it a favorite for calorie-conscious eaters, busy professionals, and families alike. Vermicelli with Mixed Vegetables is not only light on the stomach but also packed with nutrients, making it an excellent choice for health-conscious individuals seeking an authentic Indian lunch option.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Roasted vermicelli (semiya) (wheat or millet-based)
- 1/4 cup Carrot (finely chopped (gajar))
- 1/4 cup Green beans (chopped (phalli))
- 1/4 cup Green peas (fresh or frozen (matar))
- 1 small Onion (finely sliced (pyaaz))
- 1/4 cup Capsicum (chopped (shimla mirch))
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 Green chili (slit) - optional
- 1/2 inch Ginger (finely chopped (adrak))
- 1/4 tsp Turmeric powder (haldi) - optional
- to taste Salt
- 2 tsp Oil (preferably cold-pressed coconut or sunflower oil)
- 2 cups Water
- 2 tbsp Fresh coriander (chopped (hara dhania)) - optional
Instructions
- 1
Heat oil in a kadhai or deep pan. Add mustard seeds and let them splutter. Toss in curry leaves, chopped ginger, and green chili. Sauté until aromatic.
3 minutes
Use cold-pressed oil for enhanced flavor and health benefits.
- 2
Add sliced onions and sauté until translucent. Stir in carrots, beans, peas, and capsicum. Cook the vegetables on medium flame until slightly tender but still crisp.
6 minutes
Do not overcook vegetables to retain their nutrients and crunch.
- 3
Sprinkle turmeric powder and salt. Mix well to coat the veggies evenly with spices.
1 minute
A pinch of turmeric adds color and health benefits.
- 4
Pour in 2 cups of water and bring to a gentle boil. Check the salt at this stage and adjust if needed.
3 minutes
Use hot water for quicker cooking.
Why This Dish is Healthy
This recipe uses roasted wheat or millet-based vermicelli, which is a healthier alternative to refined flour versions. The inclusion of assorted vegetables boosts dietary fiber, micronutrients, and antioxidants. The absence of heavy fats and the use of wholesome spices make it a light and easily digestible dish, ideal for those managing their weight, diabetes, or seeking nutritious vegetarian meals.
Vermicelli with Mixed Vegetables is a nutrient-dense, low-fat Indian lunch option. It combines complex carbohydrates from semiya with a variety of fiber-rich vegetables like carrots, beans, and peas, supporting digestion and sustained energy release. The dish is naturally low in cholesterol and contains essential vitamins such as vitamin A, C, and B-complex, as well as minerals like iron, magnesium, and potassium. Minimal oil is used, making this recipe suitable for calorie-conscious and heart-healthy diets.
Pro Tips
- 💡Dry roast vermicelli in advance and store for quick meal prep.
- 💡Add a squeeze of fresh lemon juice before serving for extra zing.
- 💡Use a mix of colored vegetables for enhanced nutrition and visual appeal.
Storage & Serving
Store cooled vermicelli upma in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in the microwave, sprinkling a little water to refresh texture before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 225.0 kcal |
