Upma, the savory Indian porridge made from farina, is breakfast worth waking for: the sooji toasted in oil until nutty, then cooked into a soft, savory mass with mustard seeds, green chili, and vegetables. Comfort in a bowl, one pan, done.
Tired of the same old breakfast routine? Let me introduce you to Upma, the savory, comforting Indian porridge that will completely transform your mornings! It’s a hearty, one-pan wonder made from farina (or sooji), packed with vibrant vegetables and tempered with fragrant spices. This dish comes together in under an hour and is the perfect way to start your day with a burst of flavor and energy. Get ready to fall in love with your new favorite breakfast!
Ingredients
• (Serves 8-10)
• ¼ cup / 60 ml (2 fl oz) vegetable oil
• 1 medium yellow onion, chopped
• 1½ tsp / 7.5 g (0.26 oz) whole mustard seeds
• 1 green chili, minced
• 1 tsp / 2 g (0.07 oz) crushed dried red chilis
• 1 cup / 170 g (6 oz) farina, also known as sooji or cream of wheat
• 5 cups / 1.2 L hot water
• ½ cup / 50 g (1.76 oz) sliced green onions
• ⅓ cup / 45 g (1.59 oz) finely diced carrots
• 1 large ripe tomato, diced
• 2 tsp / 12 g (0.42 oz) salt, or to taste
• For Garnish
• Fresh cilantro (coriander leaves), chopped
• Lemon wedges, for serving
Instructions
1. Place a large saucepan or pot over medium heat and add the vegetable oil. Once shimmering, add the chopped yellow onion and sauté until soft and translucent, about 3-4 minutes.
2. Add the whole mustard seeds. When they begin to pop and crackle, add the minced green chili and crushed red chilis. Stir for 30 seconds until fragrant.
3. Tip in the farina and, stirring constantly, roast for 3-4 minutes. The farina should become highly aromatic and turn a very light golden color. Do not let it brown.
4. Reduce the heat to low. Carefully and gradually pour in the 5 cups (1200 ml) of hot water while whisking continuously to prevent any lumps from forming. The mixture will sizzle and steam vigorously.
5. Once all the water is incorporated, stir in the sliced green onions, diced carrots, diced tomato, and salt. Increase the heat to medium and bring the mixture to a gentle simmer.
6. Reduce the heat back to low, cover the pan, and cook, stirring every 5-7 minutes to prevent sticking at the bottom. The upma is ready when it is very thick, has pulled away from the sides of the pan, and the carrots are tender. This will take 45-60 minutes due to the high water ratio, resulting in a soft, porridge-like consistency.
7. Garnish generously with fresh cilantro and serve immediately with lemon wedges on the side for squeezing over.
Nutritional Information
• Please note: The following is an estimate per serving and can vary based on used.
• Serving Size: 1 of 10
• Calories: 248 kcal
• Carbohydrates: 36g
• Protein: 5g
• Fat: 9g
• Sodium: 470mg
• Fiber: 3g
Pro Tips
• Pro-Tips for Perfect Upma
• Roasting the farina (sooji) until it’s aromatic is the most crucial step. This prevents the upma from becoming sticky or pasty and adds a wonderful nutty flavor.
• For a fluffier, less porridge-like texture, reduce the water to a 1:3 ratio (1 cup / 240 ml farina to 3 cups / 720 ml water). The cooking time will also decrease significantly to about 10-15 minutes.
• For a more authentic South Indian flavor, add 1 teaspoon (5 ml / 0.2 fl oz) of chana dal (split chickpeas) and 1 teaspoon (5 ml / 0.2 fl oz) of urad dal (split black gram) to the hot oil before the mustard seeds. Sauté until they turn golden brown.
• A small dollop of ghee (clarified butter) stirred in at the very end adds a rich aroma and taste. Don’t skip the final squeeze of lemon juice; it brightens all the flavors.
FAQ
Q: How can I make this upma recipe vegan
A: This upma recipe is easily made vegan as the core ingredients are already plant-based. Simply ensure you use vegetable oil and skip the optional pro-tip of adding ghee (clarified butter) at the end. With that one consideration, you’ll have a delicious and completely vegan breakfast.
Q: Can I add more protein to this vegetarian breakfast
A: Absolutely! To boost the protein, you can add a handful of roasted peanuts or cashews when you add the spices. Another great option is to stir in cooked chickpeas or green peas along with the other vegetables. The pro-tip of adding chana dal and urad dal also contributes a small amount of protein and authentic flavor.
Q: What is the best way to store and reheat leftover upma
A: Store any leftover upma in an airtight container in the refrigerator for up to 3 days. To reheat, you can microwave it in 30-second intervals, stirring in between. Alternatively, warm it in a pan over low heat, adding a splash of hot water to loosen it up as it tends to thicken when chilled.
Q: Can I use other vegetables in this recipe
A: Yes, this recipe is very versatile. Feel free to add other finely chopped vegetables like green beans, bell peppers (capsicum), corn, or green peas. Add them at the same time as the carrots to ensure they cook through properly. It’s a fantastic way to customize the dish and use up any veggies you have on hand.
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Upma: Savory Indian Porridge with Farina and Vegetables
Ingredients
Method
- Place a large saucepan or pot over medium heat and add the vegetable oil.
- Once shimmering, add the chopped yellow onion and sauté until soft and translucent, about 3-4 minutes.
- Add the whole mustard seeds.
- When they begin to pop and crackle, add the minced green chili and crushed red chilis.
- Stir for 30 seconds until fragrant.
- Tip in the farina and, stirring constantly, roast for 3-4 minutes. The farina should become highly aromatic and turn a very light golden color.
- Do not let it brown.
- Reduce the heat to low. Carefully and gradually pour in the 5 cups (1200 ml) of hot water while whisking continuously to prevent any lumps from forming. The mixture will sizzle and steam vigorously.
- Once all the water is incorporated, stir in the sliced green onions, diced carrots, diced tomato, and salt. Increase the heat to medium and bring the mixture to a gentle simmer.
- Reduce the heat back to low, cover the pan, and cook, stirring every 5-7 minutes to prevent sticking at the bottom. The upma is ready when it is very thick, has pulled away from the sides of the pan, and the carrots are tender. This will take 45-60 minutes due to the high water ratio, resulting in a soft, porridge-like consistency.
- Garnish generously with fresh cilantro and serve immediately with lemon wedges on the side for squeezing over.
- Roasting the farina (sooji) until it's aromatic is the most crucial step. This prevents the upma from becoming sticky or pasty and adds a wonderful nutty flavor.
