Meal Prep · Indian
Upma
A wholesome and quick South Indian breakfast or light meal, perfect for any time of day.
Ingredients
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Step-by-step- Heat a heavy-bottomed pan and dry roast the semolina on medium-low heat until fragrant and lightly golden, about 5-7 minutes. Transfer to a plate and set aside.
- In the same pan, heat ghee or oil. Add mustard seeds and let them splutter. Then add urad dal, chana dal, and peanuts (if using), frying until golden.
- Add chopped onion, green chilies, grated ginger, and curry leaves. Sauté until the onion turns translucent.
- Stir in the mixed vegetables and cook for 2-3 minutes until slightly tender-crisp.
- Pour in the hot water and add salt to taste. Bring the mixture to a rolling boil.
- Reduce the heat to low. Gradually add the roasted semolina in a steady stream, stirring continuously to avoid lumps.
- Cover the pan and cook on low heat for 5-7 minutes, or until the water is absorbed and the semolina is cooked through and fluffy.
- Turn off the heat, add lemon juice and chopped coriander. Fluff gently with a fork before serving hot.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 7 g |
| Carbohydrates | 40 g |
| Fat | 8 g |
| Fiber | 4 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Upma in an airtight container. It tends to dry out, so add a splash of water when reheating.
Freezer Not recommended
Upma’s texture changes significantly upon freezing and thawing, becoming mushy. Best consumed fresh.
Reheat Stovetop/Microwave
To reheat, sprinkle a tablespoon or two of water over the Upma and heat in a microwave for 1-2 minutes, stirring halfway, or on a stovetop over low heat until warmed through.
Chef’s Corner
- Always dry roast the semolina until fragrant to prevent a raw taste and ensure a fluffy texture.
- Use hot water when adding to the semolina mixture to prevent lumps and ensure quick, even cooking.
- Adjust the amount of water based on the type of semolina; finer semolina may require slightly less water.
- Don’t skip the lemon juice and fresh coriander at the end; they add a burst of freshness and flavor.
