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Vegetable Upma - Tasty Semolina Recipe - A healthy Carbohydrate food - Veg Upma Recipe

Updated on January 28, 2013
Vegetable Upma
Vegetable Upma
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Semolina (aka Sooji) is the purified, coarse form of Wheat middling made out of Durrum Wheat. It is rich in Carbohydrate and is a healthy Fibre food. There are many dishes that you can make using Semolina, One of which is the tasty and healthy dish known as Vegetable Upma.

Vegetable Upma is a quick to make Indian Recipe which is mostly consumed as Breakfast or evening snack in India.

I personally love preparing the dish and enjoy eating it and having my taste buds tickled. It is quick to make and tasty to eat, and the good thing is that you even don't gain any Fat eating it !!

Cook Time

Prep time: 10 min
Cook time: 10 min
Ready in: 20 min
Yields: One cup servers two


  • 1 Cup Semolina/Sooji, Available in Indian Grocery Store (Image1)
  • Small Bit of Ginger, Cut into small Pieces (Image 2)
  • Half Onion, Chooped into fine small pieces (Image 2)
  • 4-5 Green Chilli, Cut into small Pieces (Image 2)
  • One Tomato, Cut into small Pieces (Image 2)
  • Some Cauliflower, cut into medium pieces (Image 3)
  • Some Green Pea, The frozen ones work great (Image 3)
  • Pinch of Hing/Asafoetida, Available in Indian Grocery Store (Image 4)
  • 4-5 Spoons Canola Oil or Vegetable Oil
  • Some Fresh Coriander Leaves, (Image 5)
  • 1 Spoon Salt


  1. Take the cauliflower and Frozen peas in a bowl, add some water and keep it to microwave for 3 minutes
  2. Put oil in the frying pan and let it heat
  3. Once oil is hot add Ginger, Green chilli and Onion and let it fry until the onion looks crisp fried. (See Image 6)
  4. Drain the water from Cauliflower and peas and put them in frying pan to get nicely fried. (See Image 7)
  5. Then add in the chopped tomatoes and let it fry nicely. (See Image 7)
  6. Add in 3 cups of water to the frying pan and add Salt, hing and coriander leaves. (See Image 8)
  7. Let the water boil nicely and start bubling out. (See Image 9)
  8. Now add semolina slowly and keep continuosly stirring while adding it, to avoid lumps of semolina to be formed.
  9. Once added, mix it well and cover it with a lid and leave it until all the water evaporates. Leaving behind the tasty Vegetable Upma ready to eat. (Image 10)
  10. It tastes best when hot, so serve hot. You can also have it with Tomato sauce or just have it alone, enjoy the dish !!
Image1: Semolina/Sooji
Image1: Semolina/Sooji
Image2: ginger, onion, tomato, green chilli
Image2: ginger, onion, tomato, green chilli
Image3: Cauliflower and Peas
Image3: Cauliflower and Peas
Image4: Hing/Asafoetida
Image4: Hing/Asafoetida
Image5: Coriander Leaves
Image5: Coriander Leaves
Image6: Fry onions, ginger, green chilli
Image6: Fry onions, ginger, green chilli
Image7: Add cauliflower peas and tomato
Image7: Add cauliflower peas and tomato
Image8: Add coriander and water
Image8: Add coriander and water
Image9: Water boiling
Image9: Water boiling
Image10: Vegetable Upma, Ready to eat !!
Image10: Vegetable Upma, Ready to eat !!
Nutrition Facts
Serving size: 100g
Calories 360
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 72 g24%
Sugar 0 g
Fiber 4 g16%
Protein 12 g24%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Did you knew already about making Vegetable upma from Semolina ?

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    • mr-veg profile imageAUTHOR


      6 years ago from Colorado United States

      Thanks Chitrangada for stopping by and appreciating the hub !! Glad to know its your favorite breakfast option !!

    • mr-veg profile imageAUTHOR


      6 years ago from Colorado United States

      well it tastes good too :) thanks for stopping by and reading the hub, i hope you try the recipe and let me know if you liked it !!

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Nicely written and illustrated hub!

      I know it must be delicious and nutritious too, since I prepare it almost every other day. It is my family's favorite breakfast option.

      Thanks for sharing the recipe with everyone.

    • profile image


      6 years ago

      Sounds, looks,and I bet smells good! Thanks for the recipe!!!!


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