Quick Vegetable Upma



Upma is a dish made from semolina that is popular in India. It is usually served for breakfast, but can also be eaten for lunch or dinner. The semolina is cooked with water and then flavoured with spices, vegetables, and/or other ingredients.

Upma can be made with different types of semolina, such as whole wheat, rava, or sooji. Upma is a healthy and nutritious dish that is easy to make.

It is a good source of protein and fibre and can be made vegan or vegetarian. Upma is also a good option for those who are gluten-free.

Knowledge Corner

Before starting with this recipe, let us know a little about its main ingredient Semolina or Sooji. This flour which is prepared from durum wheat provides a solid base for classic food items that include Italian pasta and Moroccan couscous. Here are some interesting insights about Semolina-

  • The word Semolina is derived from the Latin word “similia” which means flour.
  • When ground into flour, durum wheat is known as semolina. It is believed to have originated from Central Europe and the near East around 7000 BC


  • The most common uses of Semolina are pasta, couscous, bread and semolina puddings.
  • It’s also high in Vitamin B like thiamine and folate which helps in converting food into energy.
  • Additionally, it is also a good source of iron and magnesium. These minerals support red blood cell production, heart health and blood sugar control.


  • 1 cup semolina
  • 1 small onion, finely chopped
  • 1 small green chilli, finely chopped
  • 1 medium-sized carrot, chopped
  • 1/2 teaspoon salt
  • 1 tablespoon oil
  • 1 1/2 cups water
  • 1/4 teaspoon mustard seeds
  • 1/4 teaspoon cumin seeds
  • 1 sprig of curry leaves
  • 1/4 cup chopped fresh coriander

Method of preparation

  • Heat the oil in a medium saucepan over medium heat. Add the mustard seeds and cumin seeds and cook until they begin to pop about 1 minute.
  • Add the onion, green chilli, carrot and curry leaves and cook until the onion is softened about 3 to 4 minutes.
  • Add the semolina, turmeric, and salt and stir continuously for 5 to 7 minutes on a low flame so that every grain of sooji should coat with oil evenly.
  • Boil water in another pan. Once the water is boiled completely, add the same in sooji
  • Reduce the heat to low and cook, stirring frequently, until the semolina is tender and the water has been absorbed about 5 to 7 minutes.
  • Stir in the coriander and serve hot.

Explore other Semolina Dish

Semolina Open Sandwich
If you are looking for a quick bite then this sandwich is perfect for you to appease a sudden hunger pang. All you need is semolina and some veggies seasoned with some spices and milk cream and yes your open sandwich is ready to eat.


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