Healthy Sooji Upma Recipe – Authentic Indian Semolina Breakfast Dish

Healthy Sooji Upma Recipe - Authentic Indian Semolina Breakfast Dish

Start your day with a burst of flavor and nutrition with Sooji Upma, a traditional Indian breakfast that’s both satisfying and easy to prepare. This vegetarian dish transforms humble semolina into a savory delight, perfect for those seeking a quick and healthy morning meal.

Semolina, a versatile grain, shines in this recipe. Its neutral flavor serves as an ideal base, allowing the aromatic spices and colorful vegetables to take center stage. Each spoonful of Upma offers a delightful mix of textures and tastes, from the soft, fluffy semolina to the crunch of vegetables and the occasional burst of mustard seeds.

One of the joys of Upma is its adaptability. Feel free to experiment with different vegetables or add your favorite nuts and seeds for extra crunch. Whether you’re looking to use up leftover veggies or crave a particular flavor, this dish welcomes your creative touch.

Upma isn’t just delicious; it’s a nutritious powerhouse. Packed with complex carbohydrates, fiber, and protein, it provides sustained energy to fuel your morning. The addition of vegetables boosts its vitamin and mineral content, making it a well-rounded meal to kickstart your day.

Sooji Upma (Indian Semolina Breakfast Dish)


  • 1 cup semolina flour
  • 1 1/2 tablespoons ghee or vegetable oil
  • 1 teaspoon whole black mustard seeds
  • 1 teaspoon split black gram (Urad dal)
  • 1 small onion chopped (about 1/2 cup)
  • 2 small green chiles split lengthwise
  • 10 curry leaves
  • 1/4 cup diced boiled carrots
  • 1/4 cup boiled green peas
  • 1 teaspoon red chile powder
  • 1 teaspoon sugar
  • Kosher salt
  • 2 1/4 cups water


  1. Begin by toasting the semolina in a dry cast iron pan over medium heat. Stir constantly for about 2 minutes until it becomes fragrant but doesn’t brown. Transfer the toasted semolina to a bowl and set aside.
  2. In the same pan, heat the ghee or oil until it shimmers. Add mustard seeds and split black gram, stirring until they pop and sizzle, about 30 seconds. Toss in the chopped onion and sauté for a minute until it softens slightly. Introduce the green chiles and curry leaves, stirring for another minute to release their aromatic oils. Mix in the carrots, peas, red chili powder, and sugar. Stir for a minute more, ensuring everything is well-coated with the flavorful oil.
  3. Reintroduce the toasted semolina to the pan, stirring vigorously for about a minute until the mixture resembles wet sand. Season with salt to taste. Gradually pour in the water, stirring constantly. The semolina will bubble and sputter as it absorbs the liquid. Reduce the heat to low and continue cooking for about 2 minutes, stirring non-stop. Keep a close eye on the consistency – Upma tends to thicken quickly. Turn off the heat when the mixture is still slightly runny, as it will continue to thicken. Serve immediately and enjoy your homemade Sooji Upma!
Nutrition Facts (per serving)
590 Calories
12g Fat
98g Carbs
23g Protein
Nutrition Facts
Servings: 2
Amount per serving
Calories 590
% Daily Value*
Total Fat 12g 16%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 512mg 22%
Total Carbohydrate 98g 36%
Dietary Fiber 15g 54%
Total Sugars 11g
Protein 23g
Vitamin C 118mg 589%
Calcium 85mg 7%
Iron 8mg 47%
Potassium 915mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

You may also like: