🥣 Upma Recipe | Soft & Fluffy South Indian Upma at Home

Upma is a traditional South Indian breakfast recipe made using semolina (rava/sooji), tempered with mustard seeds, curry leaves, lentils, and vegetables. It’s quick, nutritious, and incredibly satisfying. Whether you’re looking for a healthy Indian breakfast, a quick vegetarian recipe, or a weight-loss friendly meal, this upma recipe checks all the boxes.

📝 Ingredients for Upma (Serves 2–3)

👉 Main Ingredients:

• Sooji / Rava (Semolina) – 1 cup (preferably roasted)

• Water – 2½ to 3 cups (depending on texture preference)

• Ghee or oil – 2 tbsp

• Salt – to taste

👉 For Tempering (Tadka):

• Mustard seeds – 1 tsp

• Urad dal (split black gram) – 1 tsp

• Chana dal (Bengal gram) – 1 tsp

• Green chilies – 2, finely chopped

• Ginger – 1 tsp, grated

• Curry leaves – 8–10

• Asafoetida (hing) – a pinch

• Onion – 1 medium, finely chopped

👉 Optional (for vegetable upma):

• Carrot – 1 small, finely chopped

• Green peas – ¼ cup

• Capsicum – ¼ cup, chopped

👉 Garnish:

• Fresh coriander leaves – 2 tbsp, chopped

• Grated coconut – 1 tbsp (optional)

• Lemon juice – 1 tsp

👨‍🍳 Soft & Fluffy Upma – Step-by-Step

✅ Step 1: Roast the Rava (Semolina)

• If using unroasted sooji, dry roast it in a pan on medium-low heat for 5–6 minutes until it turns light golden and aromatic.

• Keep stirring constantly to avoid burning.

• Transfer to a plate and set aside.

✅ Step 2: Tempering

• In a heavy-bottomed kadhai or pan, heat 2 tbsp ghee or oil.

• Add mustard seeds and let them crackle.

• Add urad dal and chana dal; sauté until golden brown.

• Toss in green chilies, grated ginger, curry leaves, and a pinch of hing.

• Add chopped onions and sauté until translucent.

✅ Step 3: Add Vegetables (Optional)

• If using veggies like carrots, peas, or capsicum, add them now.

• Sauté for 2–3 minutes and then pour 2½ to 3 cups of hot water into the pan.

• Add salt to taste and let it come to a boil.

✅ Step 4: Add Rava & Cook

• Slowly add the roasted rava into the boiling water while stirring continuously to prevent lumps.

• Stir well until the mixture thickens.

• Cover and cook on low heat for 3–4 minutes.

• Turn off heat and let it rest for 5 minutes.

✅ Step 5: Garnish & Serve

• Fluff the upma with a fork.

• Garnish with fresh coriander, lemon juice, and grated coconut if desired.

• Serve hot with coconut chutney, pickle, or plain yogurt.

🕰️ Ideal Occasions for Serving Upma

🥗 Nutritional Information (Per Serving – Approximate)

✅ Upma is a great low-calorie Indian breakfast that helps in weight management, especially when paired with protein sources like yogurt or sprouts.

💡 Expert Tips for the Perfect Rava Upma

• Use fine roasted sooji for best texture.

• Always use hot water to avoid lumps.

• For extra flavor, add a tsp of ghee at the end.

• Want it spicier? Add a dried red chili during tempering.

• To make it more protein-rich, toss in boiled chickpeas or moong sprouts.

❓ Frequently Asked Questions (FAQs)

Q1: Can I make upma without onions?

Yes, for a satvik upma or during fasting, skip onions and garlic. It still tastes great.

Q2: How to make upma without vegetables?

You can skip vegetables and follow the base recipe—it’s still fluffy, aromatic, and satisfying.

Q3: Is upma good for weight loss?

Absolutely! Upma is low in calories and fat, and when made with minimal oil and added vegetables, it becomes ideal for a healthy Indian diet.

Q4: Can I make upma using oats or millet?

Yes, oats upma and millet upma are great high-fiber alternatives for those avoiding refined grains.

🌟 Interesting Facts

The humble upma recipe is proof that simple ingredients can create magic on the plate. Whether you enjoy it plain or with vegetables, it’s a wholesome, comforting, and satisfying dish that’s loved across Indian households. Ready in under 20 minutes, upma is a budget-friendly, nutritious, and customizable meal that belongs in your weekly breakfast rotation.