Semolina (Sooji) Upma with Mixed Veggies
Semolina (Sooji) Upma with Mixed Veggies is a classic South Indian breakfast dish that’s quick to make and bursting with flavors. The roasted semolina is cooked with mustard seeds, lentils, vegetables, and aromatic spices, creating a hearty and satisfying dish. Upma is often enjoyed with a side of coconut chutney or sambar.
INGREDIENTS
- 1 cup semolina (sooji)
- 2 tablespoons vegetable oil or ghee (clarified butter)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon urad dal (split black gram lentils)
- 1/2 teaspoon chana dal (split chickpea lentils)
- 1/4 teaspoon asafoetida (hing)
- 1 small onion, finely chopped
- 1/2 inch ginger, minced
- 2-3 green chilies, chopped (adjust to taste)
- 1/4 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
- 1/4 teaspoon turmeric powder
- Salt to taste
- 3 cups water
- Fresh cilantro, chopped, for garnish
- Lemon wedges, for serving
INSTRUCTIONS
Dry roast the semolina in a pan over medium heat until it turns light golden and fragrant. Remove from heat and set aside.
In the same pan, heat the vegetable oil or ghee over medium heat.
Add the mustard seeds and let them splutter. Then add the cumin seeds, urad dal, chana dal, and asafoetida. Sauté until the lentils turn golden.
Add the chopped onion, minced ginger, and chopped green chilies. Sauté until the onions become translucent.
Add the mixed vegetables and sauté for a couple of minutes until they are slightly cooked.
Stir in the turmeric powder and salt.
Pour in the water and bring it to a boil.
Gradually add the roasted semolina while continuously stirring to avoid lumps from forming.
Reduce the heat to low and cover the pan. Let the upma cook for about 5-7 minutes until the semolina absorbs the water and becomes fluffy.
Remove from heat and let the upma sit, covered, for a few more minutes to allow the flavors to meld.
Fluff the upma with a fork and adjust salt if needed.
Garnish with freshly chopped cilantro.
Serve:
- Serve the Semolina (Sooji) Upma with Mixed Veggies hot, accompanied by lemon wedges for extra flavor.
TIPS
You can customize the vegetables according to your preference.
If you prefer a richer flavor, use ghee instead of vegetable oil.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal per serving (varies based on portion size and ingredients)
- Carbohydrates: Around 50-55g per serving
- Protein: About 5-7g per serving (semolina and lentils contribute to the protein content)
- Dietary Fiber: About 3-5g per serving (vegetables and semolina contribute to the fiber content)
- Healthy fats from vegetable oil or ghee
- Essential vitamins and minerals from vegetables
