Vegetable Upma (Savory Semolina Breakfast)

This traditional South Indian breakfast offers a fiber- and plant-protein-packed start to your day with roasted semolina, fresh vegetables, green peas, and cashews.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 90 g (approx. 1/2 cup) semolina · 310 kcal in the whole recipe
• 80 g (1/2 cup) green peas (fresh or frozen) · 65 kcal in the whole recipe
• 15 g unsalted cashews · 88 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• 60 g (1/2 medium) onion, finely chopped · 24 kcal in the whole recipe
• 60 g (1 small) carrot, finely diced · 25 kcal in the whole recipe
• 30 g green pepper, finely chopped · 6 kcal in the whole recipe
• 6 g (1 tbsp) grated fresh ginger · 5 kcal in the whole recipe
• 1 tbsp (15 g) fresh lemon juice · 3 kcal in the whole recipe
• 1/2 tsp mustard seeds, 5-6 curry leaves, pinch of turmeric, salt, and warm water

Method

1. Dry roast semolina in a skillet over medium heat for 3-4 minutes until fragrant, then transfer to a plate.

   

2. Heat olive oil in the same skillet, roast cashews until light golden, then add mustard seeds, curry leaves, ginger, onion, green pepper, and carrot; sauté for 3-4 minutes.

   

3. Add green peas, turmeric, salt, and 2 cups of warm water; bring to a boil.

   

4. Gradually pour in roasted semolina while stirring continuously to prevent lumps, cook on low heat for 2-3 minutes until water is absorbed, then stir in lemon juice and serve warm.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.