Healthy Upma Recipes: Elevate Your Breakfast Game

Upma is a traditional South Indian breakfast dish made from semolina (also known as rava or suji) and various vegetables. It’s a wholesome and nutritious meal that can be easily adapted to suit a healthy lifestyle. Let’s explore three delicious and healthy Upma recipes that are packed with nutrients and flavour.

1. Vegetable and Quinoa Upma

Ingredients:

• 1 cup quinoa
• 1/2 cup semolina (rava)
• 1 small onion, finely chopped
• 1 carrot, grated
• 1/2 cup peas
• 1 small capsicum, finely chopped
• 1 tomato, chopped
• 1 green chili, finely chopped
• 1 inch ginger, grated
• 1 tablespoon olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• A pinch of asafoetida (hing)
• Few curry leaves
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon juice for a tangy twist

Instructions:

1. Rinse quinoa thoroughly and cook it as per package instructions. Keep aside.
2. Dry roast the semolina in a pan until it turns slightly golden. Remove from heat and set aside.
3. Heat olive oil in a pan and add mustard seeds. Once they splutter, add cumin seeds, asafoetida, and curry leaves.
4. Add chopped onions, green chili, and grated ginger. Sauté until onions are translucent.
5. Add all the chopped vegetables and cook for a few minutes until they are slightly tender.
6. Add the roasted semolina and mix well with the vegetables.
7. Pour in water and cook until the mixture thickens.
8. Add the cooked quinoa and stir well. Adjust salt to taste.
9. Garnish with fresh coriander leaves and a squeeze of lemon juice before serving.

2. Oats and Vegetable Upma

Ingredients:

• 1 cup rolled oats
• 1/2 cup semolina (rava)
• 1 small onion, finely chopped
• 1 carrot, grated
• 1/2 cup green beans, finely chopped
• 1/2 cup peas
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 green chili, finely chopped
• A pinch of asafoetida (hing)
• Few curry leaves
• 1 tablespoon olive oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Dry roast oats and semolina separately. Set aside.
2. Heat olive oil in a pan and add mustard seeds. Once they splutter, add cumin seeds, asafoetida, and curry leaves.
3. Add chopped onions and green chili. Sauté until onions are translucent.
4. Add all the chopped vegetables and cook until they are slightly tender.
5. Add roasted oats and semolina, mix well with the vegetables.
6. Pour in water and cook until the mixture thickens.
7. Adjust salt to taste and garnish with fresh coriander leaves before serving.

3. Millet Upma

Ingredients:

• 1 cup millet (like foxtail millet or little millet)
• 1/2 cup semolina (rava)
• 1 small onion, finely chopped
• 1 carrot, grated
• 1 small capsicum, finely chopped
• 1/2 cup peas
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 green chili, finely chopped
• A pinch of asafoetida (hing)
• Few curry leaves
• 1 tablespoon olive oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Rinse millet thoroughly and cook as per package instructions. Keep aside.
2. Dry roast the semolina in a pan until it turns slightly golden. Remove from heat and set aside.
3. Heat olive oil in a pan and add mustard seeds. Once they splutter, add cumin seeds, asafoetida, and curry leaves.
4. Add chopped onions and green chili. Sauté until onions are translucent.
5. Add all the chopped vegetables and cook until they are slightly tender.
6. Add roasted semolina and mix well with the vegetables.
7. Pour in water and cook until the mixture thickens.
8. Add the cooked millet and stir well. Adjust salt to taste.
9. Garnish with fresh coriander leaves before serving.

These healthy Upma variations are not only nutritious but also incredibly delicious. Feel free to customise the recipes with your favourite vegetables and spices to suit your taste preferences. Enjoy a hearty and wholesome breakfast to kickstart your day on a healthy note!