Vegetable Upma: How to make Vegetable upma

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
  • View

A single serving of this vegetable upma gives only 262 kilocalories. I have made upma as a very healthy and nutritious recipe and without any oil. Probably the most common Indian breakfast, rava upma or just Upma is a savoury porridge built with semolina and veggies. It tends to make a filling and enjoyable one-pot meal. Lets see how to make vegetable upma.

The standard grains of semolina is widely used in Indian cooking. And I am always fascinated by how flexible they are often. Often sweet as sheera, often savoury like this vegetable upma, often the crunchy coating here on a veg cutlet, semolina has quite a few favourite avatars.

Indeed! This vegetable upma is also built with semolina, a kind of flour comprised of durum wheat. It has numerous nutritional vitamins and minerals and proteins. What’s more, the vegetable upma can have carrots and peas, or you can include as few other greens as you want.

The vegetable upma recipe is adapted from my grandmother’s recipe and continues to be my all-time favourite. The ingredients of this upma give it a delicious flavour and satisfying feelings that can make this recipe one of your beloved one-pot meals.

Whilst vegetable upma is usually served as breakfast or snack, you’ll be able to pack this vegetable upma for college/office lunch way too as a part of your veg diet plans. It can make for a filling meal when paired with sambar or coconut chutney.

Upma has several names in Indian languages and depending upon ingredients and cooking process. The general method of cooking upma is tempering spices in oil then adding water. The water is then heated so that it reaches it boiling. Then the rava or rice flour added gradually while stirring and then cooked.

In Maharashtra, rava (wheat semolina) is dry roasted with different spicy ingredients until rava becomes little brown and split black gram, and then boiling water is added over it. This upma dish is called Sanza. In Telangana and Andhra, upma is prepared differently. First, the ingredients are tempered in oil and then hot water is added to it. Once the water starts boiling then wheat semolina (rava) is added while stirring so that no lumps are formed. This way a spongy cake type upma is prepared. When upma is prepared with rice flour, it is called uppindi in Telugu.

In case you are dreaming of a South Indian rava, upma recipe which is smooth, moist, and melts – in – your – mouth much like the types served in Udupi restaurants, be careful then it will probably only rava and oil in the upma without any vegetables. Many times peanuts, cashews, and lots of ghee or oil, etc are used to enhance the taste and style of the rava upma All these additions would increase the calories of the rava upma making it an unsuitable candidate for your low calories veg diet plans.

However, I have made this vegetable upma is a zero-oil recipe. So, it a vegan recipe. But generally, people prefer to make my rava upma recipes in ghee, because ghee inserts a delightful and distinct taste to the vegetable. But in case you are searching for a vegan option, you may make it in possibly vegetable oil or olive oil too at the expense of some calories.

For More zero oil recipes check these recipes

1-Dahi vada

2-Dahi Poha

3-Jowar ambali

This vegetable upma however is not suitable for people with gluten sensitivity as rava is made from wheat. But you can try its variants such as rice upma (uppindi) or jowar upma or raagi upma or other millets that do not contain wheat semolina. There are many versions, you can make like tomato upma or vegetable upma or maybe ragi upma.

Traditionally vegetable upma is made with coarse ground rice or wheat but in recent times It is additionally made with many other elements like oats, vermicelli, poha, bread etcetera.

Highlights of the Vegetable Upma Recipe

  1. Low in calories, a single serving of vegetable upma gives only 262 calories, best for breakfast, lunch, or dinner in veg diet plans.
  2. This vegetable upma can be prepared in no time and easy to make.
  3. A single serving of this upma contains 10.82 gm proteins.
  4. Zero oil recipe, and low in fats, as I didn’t add here a single drop of oil while making this vegetable upma and best for everyone. In case you want to give this vegetable upma to your kids, you can serve it hot by topping 1 tsp of ghee as children need more fats than adults.
  5. Vegetable upma is loaded with fiber, single serving gives 11.93 gm total fiber and 2.78 gm soluble fiber. Fiber helps to improve the digestive system, control blood sugar levels, and prevents constipation.

Best time to take vegetable upma - Breakfast


Ingredients of vegetable upma


Serving – Single serving of vegetable upma

  • Daily Value*
  • Calories - 262.51 kCal, which is 13.13 % of the daily value for RDA of 2000 kCal
  • Protein - 10.82 gm, that is 14.43 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 39.83 gm, around 14.48 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 5.08 gm, approximately 7.62 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 11.93 gm, nearly 31.39 % of the daily value for RDA of 38 gm
  • Vitamin A - 146.92 mcg, roughly 16.32 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.27 mg, almost 22.50 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.12 mg, which is 9.23 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.35 mg, that is 14.69 % of the daily value for RDA of 16 mg2
  • Vitamin B6 - 0.32 mg, around 24.62 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 103.21 mcg, approximately 25.80 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 100.22 mg, roughly 250.55 % of the daily value for RDA of 40 mg
  • Vitamin D - 6.63 mcg, almost 132.60 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.65 mg, which is 43.33 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 31.84 mcg, that is 26.53 % of the daily value for RDA of 120 mcg
  • Calcium - 66.52 mg, around 6.65 % of the daily value for RDA of 1000 mg
  • Phosphorus - 171.8 mg, approximately 24.54 % of the daily value for RDA of 700 mg
  • Iron - 3.14 mg, nearly 39.25 % of the daily value for RDA of 8 mg
  • Magnesium - 74.98 mg, roughly 18.75 % of the daily value for RDA of 400 mg
  • Copper - 420 mcg, almost 46.67 % of the daily value for RDA of 900 mcg
  • Manganese - 1.46 mg, which is 63.48 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.02 mcg, that is 0.04 % of the daily value for RDA of 45 mcg
  • Zinc - 1.84 mg, around 16.73 % of the daily value for RDA of 11 mg
  • Chromium - 0.02 mcg, approximately 0.06 % of the daily value for RDA of 35 mcg
  • Selenium - 5.98 mcg, nearly 10.87 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 2.78 gm, roughly 27.80 % of the daily value for RDA of 10 gm
  • Vitamin B7 - 5.9 mcg, almost 19.67 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 4.72 gm, which is 7.87 % of the daily value for RDA of 60 gm
  • Cholesterol - 0 mg, that is 0.00 % of the daily value for RDA of 25 mg
  • Potassium - 719.5 mg, around 15.31 % of the daily value for RDA of 4700 mg
  • Sodium - 51.07 mg, approximately 3.40 % of the daily value for RDA of 1500 mg
  • Omega 3 - 149.65 mg, nearly 24.94 % of the daily value for RDA of 600 mg
  • Omega 6 - 1547.4 mg, roughly 257.90 % of the daily value for RDA of 600 mg

Frequently asked questions

Restaurant-style upma contains fewer vegetables and more rava and oil. Further to enhance taste nuts such as groundnuts or cashew are also added to it. Such upma is high in calories and may not be suitable for your weight loss diet plans. But when you add lots of vegetables and reduce oil (preferably no oil) you can get a low-calorie dish that can be your healthy breakfast idea such as this vegetable upma reicipe.

Traditional upma is very best when served very hot and fresh. Like most, you’ll be able to major it up with some sev or bhujia by using a drizzle of lemon juice. In south India, you can also get upma served with coconut chutney or lemon pickle, or idli podi. If you want to restrict calories in your diet and planning to add vegetable upma recipe in your veg diet plans because of its ease of preparation, I recommend using it with any chutney of your choice instead of sev or bhujia.

This vegetable upma is prepared with no oil. So, it contains very little fat. Further, the portion of wheat semolina is adjusted by increasing the quantities of vegetables. Hence the carb in this upma is also less. In addition, this vegetable upma provides more than 31% of days total fiber requirements at the expense of just 262 kcal. This upma is very healthy and nutritious and an ideal breakfast idea. When you take this upma in your breakfast, you create an ample calorie deficiency that makes your body utilize its own stored fats thus helping in weight loss.

Hypothetically, if you were to eat this vegetable upma in all three meals, you would get less than 800 kcal, around 95% of your daily fiber requirement enough to make you feel full until your next meal or perhaps the entire day.

    Cooking method

    Step 1

    Wash and peel carrot chop all the vegetables finely.

    Step 2

    Take a pan heat it. (Here I am taking a steel pan, but you can use any pan)

    Step 3

    No need to add oil, add groundnut and roast it.

    Step 4

    It takes nearly 3 - 5 min to roast groundnuts properly on a medium flame.

    Step 5

    Once groundnuts are roasted properly add cumin seeds(jeera), and a few curries leaves. Roast it.

    Step 6

    Then add chopped green chili and chopped onion.

    Step 7

    As you can see, I didn’t add any oil to the pan so there may be chances to stick onion to the pan. To avoid sticking vegetables in the pan add 3 - 4 spoons of water.

    Step 8

    Roast it until the onion changes its color.

    Step 9

    Then add chopped cauliflower, chopped capsicum, chopped carrot, and dry roast it.

    Step 10

    No need to add water, as vegetables contain lots of water. So, cover it and cook for 10 min.

    Step 11

    Once vegetables are cooked properly add ¼ th cup of wheat semolina (sooji).

    Step 12

    Roast it for 3 - 4 min.

    Step 13

    Then add 1 cup water, salt and mix well.

    Step 14

    Cover it and cook for 5 - 8 min in slow to medium flame.

    Step 15

    Healthy vegetable upma recipe is ready, garnish with coriander leaves. Serve hot.

    Step 16

    You can serve this vegetable upma recipe with green chutney pickle or tomato chutney or just squeeze lime.

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