upma recipe is a traditional South Indian breakfast, so popular worldwide because of its ease in preparation, versatility, and nutritional value. Traditionally made with semolina, or rava, this dish is quite easy to prepare and can be altered with a number of different ingredients to suit your personal taste and health requirements. By incorporating healthier alternatives and nutrient-rich ingredients, upma recipe can become a powerhouse meal to kick-start your day. Here, we explore six healthy and delicious upma recipe that you can easily make at home.
6 Simple and healthy Upma recipe
1. Vegetable Rava Upma
This is the classic version of upma recipe, enhanced with an abundance of colorful vegetables to boost its nutritional value.
Ingredients:
- 1 cup semolina (rava)-
- 2 cups water –
- 1 tablespoon oil or ghee –
- 1 teaspoon mustard seeds –
- 1 teaspoon cumin seeds –
- 1 green chili, chopped –
- 1-inch piece ginger, grated –
- 1 medium onion, finely chopped – Mixed vegetables (carrot, beans, peas, capsicum) –
- 1 cup – Curry leaves and coriander leaves for garnish –
- Salt to taste
Preparation:
- 1. Roast the semolina in a dry pan until it turns slightly golden and aromatic. Set aside.
- 2. Heat oil or ghee in a pan. Add mustard seeds and cumin seeds and let them crackle.
- 3. Sauté onions, green chilies, and ginger until translucent.
- 4. Add the mixed vegetables and cook for 5–7 minutes until soft.
- 5. Add water, salt, and bring it to a boil.
- 6. Gradually add the roasted semolina and keep stirring continuously so that no lumps are formed.
- 7. Cook until the upma thickens. Garnish with curry leaves and fresh coriander.
Why It’s Healthy:
Vegetables provide essential vitamins and fiber, making this a wholesome meal. You can also use less oil to keep it low-calorie.
2.Quinoa Upma
To include another gluten-free and packed meal, quinoa itself proves as a great base.
Ingredients:
- 1 cup quinoa.
- 2 cups of water.
- Oil-a dash.
- Tea spoon mustard seeds and half teaspoon urad.
- One medium onion –
- One green chili
- A few sprigs of chopped spinach or kale
- Curry leaves
- Salt and lemon juice as per taste
Preparation:
- 1. Rinse quinoa and cook it in 2 cups of water. Keep it aside.
- 2. Heat oil in a pan. Add mustard seeds and urad dal. Let them splutter.
- 3. Sauté onions, green chilies, and curry leaves until they are soft.
- 4. Add spinach or kale and cook until wilted.
- 5. Mix in the cooked quinoa.
- Add salt to taste and a squeeze of lemon juice for a tangy taste.
Why It’s Healthy:
Quinoa is high in protein, fiber, and essential amino acids, making it a nutritious choice for a hearty breakfast
3. Millet Upma
Millets like foxtail, finger, or pearl millet can be used to create a nutritious and satisfying upma recipe.
Ingredients:
- -1 cup millet of your choice
- 2 cups water –
- 1 tablespoon oil –
- 1 teaspoon mustard seeds –
- 1 teaspoon chana dal –
- 1 medium tomato, finely chopped –
- 1 green chili, chopped-
- A few fresh mint or coriander leaves
- Salt and turmeric powder to taste
Preparation:
- 1. Wash the millet and cook with water until soft.
- 2. Heat oil in a pan by adding mustard seeds and chana dal.
- 3. Add tomatoes, green chilies, and turmeric powder for the tomatoes to become soft.
- 4. Add the cooked millet and mix well. Garnish with mint or coriander leaves.
Why It’s Healthy:
Millets are gluten-free and rich in fiber, antioxidants, and essential minerals, making this dish a heart-friendly and diabetic-friendly
4. Oats Upma
Oats upma recipe is a great choice for those looking to add whole grains to their diet. Ingredients:
Ingredients:-
- 1 cup rolled oats –
- 1 ½ cups water –
- 1 tablespoon oil –
- 1 teaspoon mustard seeds –
- 1 teaspoon curry leaves –
- 1 medium carrot, grated –
- 1 small capsicum, chopped –
- 1 teaspoon grated ginger –
- Salt and pepper to taste
Preparation:
- 1. Dry roast oats for 2–3 minutes and keep aside.
- 2. Heat oil in a pan and add mustard seeds and curry leaves.
- 3. Sauté ginger and vegetables until tender.
- 4. Add water, salt, and pepper. Once the water begins to boil, slowly add the oats while stirring.
- 5. Cook for 3–5 minutes until the oats absorb the water and thicken.
Why It’s Healthy:
Oats are a great source of soluble fiber, which aids in digestion and helps lower cholesterol levels.
5. Sprouted Moong Dal Upma
Adding sprouted moong dal makes your upma recipe protein-rich and ideal for post-workout meals.
Ingredients:
- – 1 cup semolina (rava) or quinoa –
- ½ cup sprouted moong dal –
- 1 tablespoon oil – 1 teaspoon mustard seeds-
- 1 medium onion, chopped-
- 1 small tomato, chopped-
- A pinch of asafoetida (hing)-
- Salt and turmeric powder according to taste
Preparation:
- 1. Cook the sprouted moong dal till soft. Keep it aside.
- 2. Roast the semolina or quinoa in a dry pan and keep it aside.
- 3. Heat oil in a pan, add mustard seeds and asafoetida.
- 4. Sauté onions, tomatoes, and turmeric powder until soft.
- 5. Add the cooked moong dal and water. Once the mixture boils, stir in the semolina or quinoa.
- Cook until thickened.
Why It’s Healthy:
Sprouted moong dal is an excellent source of plant-based protein and is easy to digest.
6. Cauliflower Rice Upma
For a low-carb option, replace traditional grains with cauliflower rice.
Ingredients:
- 2 cups cauliflower rice –
- 1 tablespoon oil –
- 1 teaspoon mustard seeds –
- 1 teaspoon urad dal –
- 1 green chili, chopped –
- 1 medium onion, chopped –
- ½ cup diced vegetables (carrot, beans, peas) –
- Curry leaves and coriander leaves for garnish-
- Salt and black pepper to taste.
Preparation:
- 1. Dry roast the cauliflower rice in a pan for 2–3 minutes to remove excess moisture.
- 2. Heat oil in a pan. Add mustard seeds and urad dal. Let them crackle.
- 3. Sauté onions, green chilies, and curry leaves until translucent.
- 4. Add the diced vegetables and cook until tender.
- 5. Stir in the cauliflower rice, add salt and pepper, and cook for another 3–5 minutes.
Why It’s Healthy:
Cauliflower rice is a low-carb and high-fiber alternative, making it ideal for those on keto or calorie-restricted diets.
Tips to Enhance the Healthiness of Upma recipe
- Add nuts and seeds: Toss in almonds, cashews, or flaxseeds for added crunch and nutrients.
- Use less oil: Healthy fats like olive oil or coconut oil can be used.
- Add greens: Spinach, kale, and other leafy greens will increase the fiber and vitamin content.
- Spice it up: Turmeric, black pepper, and ginger are not only great flavorings but also good for your health.
Final Thoughts
upma recipe is an easily adjustable dish that fits almost every person’s dieting need, whether one prefers it to be gluten-free, low in carbs, or loaded with protein. There are upma recipe six different preparations that give mouthwatering and nutritious choices to meet every person’s needs, so here goes making some of them for a healthier start.
