If you’re looking for a quick and nutritious breakfast that’s both satisfying and easy to make, Vegetable Upma is your best friend.
This traditional South Indian dish is now trending again, especially among working professionals and health-conscious families. With its blend of semolina, veggies, and mild spices, it’s wholesome, comforting, and can be prepared in just 15–20 minutes.
In this post, you’ll learn how to make quick vegetable upma, its health benefits, and some pro tips to make it perfect every time.
🥄 What is Vegetable Upma?
Vegetable Upma is a light and flavorful South Indian breakfast dish made from semolina (also called rava or sooji), fresh vegetables, and mild spices. It’s known for being quick to prepare, easy to digest, and full of simple, homemade flavors. Whether you’re serving kids, adults, or elderly family members, this dish works for everyone. It’s a warm and comforting start to the day — and the best part? You can make it in just 15–20 minutes with ingredients that are already in your kitchen.
🥕 Ingredients You Need
Here’s everything you need to make 2 servings of upma:
1 cup semolina (rava/sooji)
2 tbsp oil or ghee
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1 tsp urad dal (optional)
1–2 green chilies (finely chopped)
1 small onion (finely chopped)
1/2 cup chopped carrots
1/4 cup green peas
1/4 cup chopped capsicum
8–10 curry leaves
1/4 tsp grated ginger
Salt to taste
2 to 2.5 cups water (depending on how soft you like it)
Fresh coriander leaves for garnish
Few drops of lemon juice (optional)
🔥 Step-by-Step Recipe - How to Make Quick Vegetable Upma
1. Dry roast the semolina
In a pan, dry roast 1 cup semolina on low heat for 3–4 minutes until it turns light golden and gives a nutty aroma. Keep stirring to avoid burning. Set aside.
2. Prepare the tempering
In another deep pan or kadai, heat 2 tbsp oil or ghee. Add:
Mustard seeds and let them crackle
A pinch of cumin, a few split urad lentils, chopped green chilies, and fresh curry leaves
Sauté for a few seconds.
3. Add onions and vegetables
Add finely chopped onions and sauté for a minute. Then add:
Chopped carrots, peas, and capsicum
Cook on medium flame for 3–4 minutes until veggies are soft but not mushy.
4. Add water and season
Pour in 2 to 2.5 cups of water. Add salt to taste and bring it to a boil.
5: Mix in the roasted semolina
Gently pour the roasted semolina into the pan while stirring the mixture nonstop. This helps it blend smoothly and avoids any clumping.
6. Cook and cover
Once all semolina is added, stir well and reduce the flame. Cover with a lid and let it cook for 3–4 minutes. Turn off the gas.
7: Final Touch & Serve
Lightly loosen the cooked upma using a fork so it stays fluffy. Sprinkle some freshly chopped coriander on top and squeeze a little lemon juice for a refreshing zing before serving warm.
🌱 Health Benefits of Vegetable Upma
1. High in Fiber:
The vegetables add fiber which supports digestion and keeps you full for long.
2. Low in Fat:
You can control the oil/ghee, making it suitable for heart patients or those on a weight loss diet.
3. Energy Boosting:
Semolina is a good source of iron and B-vitamins, which help boost your energy levels and keep you active throughout the morning.
4. Great for Kids & Elders:
Soft texture and mild taste make it ideal for school tiffin or senior citizens.
💡 Tips to Make the Best Upma
Use fine rava/sooji for a soft texture.
Roast well to avoid sticky upma.
Customize veggies – add beans, corn, tomato, or boiled potatoes.
Want protein? Add paneer cubes or roasted peanuts.
For extra flavor, add a pinch of garam masala at the end.
🍽️ Serving Suggestions
Serve with coconut chutney for traditional taste.
Add a spoon of homemade pickle for tangy flavor.
Pair it with a bowl of chilled curd or a glass of buttermilk – it’s not only refreshing but also keeps the body cool during hot summer days.
📦 Storage & Meal Prep
Upma always tastes best when served hot and fresh. But if you have leftovers, just store them in an airtight container in the fridge — it stays good for up to a day.
To save time during busy mornings, dry roast the rava ahead of time and keep it in a sealed jar. That way, making breakfast becomes faster and stress-free!