Vegetable Upma

I have been making variations of this creamy, nutty, savory, wholesome porridge since my late teens. It is one of my favorite weekend breakfast meals that my mom would make growing up. For good measure she roasted extra peanuts to garnish on top because we girls would literally fight over them. My version is also packed with lots of veggies to make it extra nutritious and it tastes so good. I recommend a ratio of 1:4, one being the Sooji Rava/grits to 4 mixed veggies which does not include onions and potatoes. This ratio make sound like a lot but it turns out perfectly fabulous.

If yore new to Upma, it is a savory breakfast/brunch porridge traditionally made all over India with Sooji Rava. Sooji is coarsely ground durum wheat semolina, however its slightly different to the Italian semolina flour used for pasta, so I recommend using the Indian style(find it in Indian grocery stores or online).Link is for reference). Semolina/Rava is coarsely ground wheat grain, it comes in wholegrain or white forms with a texture like corn polenta or grits. I imagine polenta or grits could be replaced for sooji if finding semolina rava is hard or if you prefer gluten free.

Coarsely ground grain mashed into porridge is a common meal in many ancient cultures, from the African Fufu who made porridge with plantain and cassava flours, Native Americans made something similar to grits popular in the South. Upma, is made with toasted semolina, a few spices, nuts, seeds, vegetables all cooked into a savory porridge. Upma is a great vehicle to use up that lone carrot or 1/4 head of cauliflower sitting in the back of the fridge.

Ingredients Needed

• Sooji Rava
• Seeds: mustard, cumin
• Lentils: Chana dal, Urad dal
• Curry leaves
• Asafetida
• green chillies
• Onions
• Ginger, minced
• Vegggies: peas, cauliflower, green beans, carrots, potatoes(use as little as you want, we used 5 kinds including potatoes in a ratio of 1:4. 1 being sooji and 4 being mixed veggies).
• Peanuts or Cashew raw or toasted(if using raw add at the start, if using toasted use as garnish)
• Ghee or Avocado or any neutral oil
• water

How to Make Upma

• Warm a large frying or sauce pan, add the Sooji rava(semolina). Dry roast the semolina stirring constantly for 4-5 minutes. This is just to get the semolina nutty, careful this burns very quickly. Transfer to a bowl and set aside.
• To the same pan(with a lid) add oil or ghee. Add the lentils and nuts(if raw only) and allow them to slowly turn golden(see image) also add mustard and cumin seeds and let them pop.
• Followed by asafetida, ginger and chopped onions. Once softened add curry leaves, vegetables and salt. Stir and sauté and cook till potatoes have partly cooked. About 3 minutes.
• Add the sooji and stir to mix everything evenly.
• Add warm water and bring it up to a boil. Stir continuously to prevent clumping. Once it starts to bubble lower the heat to a simmer, cover and allow it to cook for 5 minutes or until all the moisture is absorbed, veggies and sooji is fully cooked. Garnish with cilantro, lime juice and toasted nuts.

FAQs

Is Upma gluten free? No, upma is not gluten free, Sooji rava that is used to make Upma is coarsely milled durum wheat. To make it gluten free substitute sooji rava for corn polenta or grits, alternatively try oats or quinoa.

Can I make upma ahead You bet! it is great for weekend meal preps and reheated when hunger strikes. Simply make the porridge and once cooled store refrigerated in airtight containers. Reheat in the microwave. Best eaten within 2-3 days.

Is Upma vegan? Yes, if you skip the ghee and use any neutral oil.

Can I use fewer veggies sure, use as as little or as many veggies as you like. At Nourish Deliciously we encourage eating more veggies, the recipe is written for 4-5 cups of veggies making it a nutrient rich meal.