Upma (Indian semolina with vegetables)

A savoury South Indian breakfast: semolina toasted and then cooked with vegetables and spices. Comforting, quick and nourishing, it makes a change from sweet breakfasts.

Prep time: 10 min  |  Cook time: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 180 kcal · 5 g protein · 20 g carbohydrate · 8 g fat

Ingredients

• 200 g semolina
• 1 carrot
• 100 g peas
• 1 onion
• 1 tsp mustard seeds
• 1 tsp ginger
• 2 tbsp oil

Method

1. Dry-roast the semolina and set aside.
2. Fry the mustard seeds, onion, ginger and vegetables.
3. Add hot water, then pour in the semolina in a steady stream.
4. Stir until absorbed.

Nutritional benefits

Semolina provides carbohydrate for energy, the vegetables fibre and vitamins, and the spices flavour and digestive benefits. A traditional savoury breakfast from South India, upma is filling and nourishing, an alternative to sweet breakfasts. Naturally plant-based.

Variations and substitutions

• Gluten-free: use millet or maize semolina.
• With cashew nuts (traditional).
• Spicier: chilli, curry leaves.
• With mixed vegetables.

Storage and making ahead

Best fresh; keeps for 2 days and reheats with a little water.

💡 Good to know

Dry-roasting the semolina before cooking stops it from sticking and gives it a light nutty flavour.

Related reading

Discover more vegetarian recipes · vegan recipes · healthy & balanced recipes.

The foods in this recipe: semolina · carrot · peas · onion · mustard seeds.

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