Upma (pronounced “oopma”) is the ultimate comfort dish from South India, enjoyed for breakfast or tiffin (a midday snack). It has a smooth and soft texture that melts in your mouth. There are various types of upma and this popular version is made with coarse semolina, also known as rava or sooji. The sooji is dry roasted and cooked with mustard seeds, crunchy lentils and nuts and flavored with aromatic curry leaves, resulting in a delightful medley of tastes and textures. Upma is not only quick and easy to prepare, but also incredibly satisfying. Enjoy it on its own or with a side of chutney or Indian pickle.
| Level: | Easy |
| Total: | 45 min |
| Active: | 45 min |
| Yield: | 4 to 6 servings |
Ingredients
- 1 cup coarse semolina (sooji)
- 2 tablespoons vegetable oil
- 1 teaspoon brown mustard seeds
- 1 tablespoon yellow split peas (chana dal)
- 1 to 3 Thai green chiles or serrano peppers, chopped
- 1 sprig fresh curry leaves
- 2 tablespoons cashews, broken, optional
- 1 medium onion, chopped
- 2 medium tomatoes, chopped
- Kosher salt
- 1/2 cup frozen green peas, thawed
- Handful of green beans, cubed
- 1 small carrot, cubed
- 2 tablespoons ghee or unsalted butter
Instructions
- Add the semolina to a medium saucepan set over medium-high heat and cook, stirring continuously, until lightly toasted with just the slightest hint of color, about 5 minutes. Transfer immediately to a bowl to prevent it from cooking further.
- Heat the oil in the same pan over medium-high heat. Once hot and shimmering, add the mustard seeds and let sizzle until you hear popping sounds, about 30 seconds. Add the split peas, lower the heat to medium and cook, stirring often, until they get a hint of color, about 2 minutes. Add the chiles, curry leaves and cashews, if using; be careful as the curry leaves might sputter. Cook until the cashews are golden brown and the curry leaves and chiles are toasted and fragrant, about 3 minutes. Add the onions and cook, stirring occasionally, until translucent, about 7 minutes.
- Add the tomatoes and 1 1/2 teaspoons salt, increase the heat to medium high and cook until the tomatoes have softened, about 5 minutes. Add the peas, green beans and carrots and cook, stirring occasionally, until the vegetables begin to soften, 3 to 4 minutes.
- Add 2 1/2 cups water and 1 1/2 teaspoons salt. Increase the heat to high and bring the water to a rolling boil. Sprinkle in the toasted semolina, stirring continuously to prevent lumps and mix well with the vegetables. Lower the heat, cover and cook until the semolina is tender and fluffy, about 5 minutes. Adjust salt to taste. Mix in the ghee or butter before serving.
Nutrition Facts
| Serving Size | 1 of 6 servings |
| Calories | 230 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Carbohydrates | 29 g |
| Dietary Fiber | 4 g |
| Sugar | 3 g |
| Protein | 6 g |
| Cholesterol | 10 mg |
| Sodium | 294 mg |
Reviews
This is a family favorite. In my version…
1) I add finely diced ginger with the curry leaves and
a lot more Chana dal & cashews for extra texture
2) add the toasted semolina before the liquids and mix dry ingredients
before adding liquids
3) use diluted buttermilk (50% water) instead of all water
4) add small diced tomatoes at the end so that they’re not mushy
5) garnish with chopped cilantro
1) I add finely diced ginger with the curry leaves and
a lot more Chana dal & cashews for extra texture
2) add the toasted semolina before the liquids and mix dry ingredients
before adding liquids
3) use diluted buttermilk (50% water) instead of all water
4) add small diced tomatoes at the end so that they’re not mushy
5) garnish with chopped cilantro