Vegetable Suji Upma Recipe for a Nutrient-Packed Breakfast

Start your day right with our wholesome Vegetable Suji Upma recipe. This South Indian classic not only tantalizes your taste buds but also provides a nutritious boost to kickstart your morning. Dive into the world of flavors and health benefits with this quick and easy-to-make breakfast dish.

Ingredients

1 cup semolina (suji)
2 tablespoons cooking oil
1 teaspoon mustard seeds
1 teaspoon urad dal
1/2 cup finely chopped onions
1/2 cup finely chopped carrots
1/2 cup finely chopped beans
1/4 cup green peas
2 green chilies, finely chopped
1/2 inch ginger, grated
8-10 curry leaves
2 cups water
Salt to taste
1/4 cup chopped coriander leaves
Juice of half a lemon

Serving Size & Cooking Time

Serving four, this Vegetable Suji Upma takes just 20 minutes to prepare – a quick and satisfying breakfast option for busy mornings.

Macros Information

Per serving Calories 250
Protein : 8g
Carbohydrates : 40g
Fat : 7g
Fiber : 5g

Stepwise Cooking Instructions

Heat cooking oil, add mustard seeds, and let them splutter. Add urad dal, sauté until golden brown.
Incorporate onions, green chilies, and grated ginger. Sauté until onions are translucent.
Add curry leaves and the medley of vegetables (carrots, beans, peas). Cook until vegetables are slightly tender.
Dry roast semolina until golden and aromatic.
Combine roasted semolina with the vegetable mix, ensuring a lump-free consistency.
Pour in two cups of water, add salt, and stir to prevent lumps. Cover and simmer until it reaches a thick, porridge-like consistency.
Finish by adding chopped coriander leaves and a squeeze of lemon juice. Mix well and remove from heat.

Nutritional Benefits

Our Vegetable Suji Upma provides a balanced mix of nutrients. Semolina offers sustained energy, while vegetables contribute essential vitamins and minerals. The cooking oil ensures a healthy intake of fats, making it a wholesome breakfast choice.

Micronutrients

Rich in vitamin A from carrots, vitamin C from green peas, and dietary fiber from semolina, this upma fulfills your daily micronutrient needs, promoting overall health and well-being. Indulge in the delightful combination of taste and nutrition with our Vegetable Suji Upma – a breakfast that fuels your day!

Expert Tips

Perfect Roasting: Ensure the semolina is dry-roasted to perfection. This not only enhances the flavor but also prevents the upma from turning lumpy, giving it a light and fluffy texture.
Tempering Techniques: Master the art of tempering by allowing mustard seeds to splutter and urad dal to attain a golden brown hue. This step releases essential flavors, elevating the overall taste of the upma.
Vegetable Variations: Experiment with vegetable combinations. Try bell peppers, corn, or even leafy greens to add a twist to the classic recipe and boost the nutritional profile.
Lemon Zest: The addition of lemon juice not only imparts a refreshing citrusy flavor but also enhances the absorption of iron from the lentils and greens, ensuring a nutrient-rich breakfast.
Garnish Gracefully: The final touch of freshly chopped coriander leaves not only adds a burst of color but also a hint of freshness. Don't skip this step for that extra dash of flavor.

Conclusion

In conclusion, the Vegetable Suji Upma is a versatile and nutritious breakfast option that effortlessly blends taste and health. Its quick preparation time makes it a go-to choice for busy mornings, ensuring you start your day with a wholesome meal. Whether you're a seasoned cook or a beginner in the kitchen, this recipe is a delightful way to explore the world of Indian breakfast cuisine. Embrace the warmth and richness of this dish, and let it become a staple in your breakfast repertoire.

FAQs

Can I use other vegetables in the upma?
Absolutely! Feel free to experiment with your favorite vegetables. Bell peppers, corn, and spinach are excellent additions.
Is it possible to make this recipe vegan?
Yes, simply substitute oil for ghee, and the recipe becomes vegan-friendly without compromising on taste.
Can I prepare the semolina in advance for a quicker breakfast?
Yes, you can dry roast the semolina and store it in an airtight container. This way, your breakfast preparation becomes even more time-efficient.
What can I serve with Vegetable Suji Upma?
Pair it with coconut chutney, pickle, or a dollop of yogurt for a delightful combination of flavors.
Can I make a larger batch and store it for later?
While it's best enjoyed fresh, you can refrigerate leftover upma. Reheat with a sprinkle of water to maintain its texture and taste.