Vegetable Semolina Upma – Easy, Healthy & Wholesome One-Pot Breakfast!

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 Vegetable Semolina Upma – Easy, Healthy & Wholesome One-Pot Breakfast!


“Looking for a healthy, quick breakfast? This Vegetable Semolina Upma is your answer! Semolina provides energy, while cauliflower, carrots, beans, brinjal, and potatoes supply vitamins, minerals, and fibre. Flavoured with mustard seeds, cumin, curry leaves, ginger-garlic, and a dash of lemon, it’s a colourful, aromatic dish perfect for mornings or anytime you need a light, nutritious meal. 

A warm, comforting, and flavourful South Indian breakfast made with semolina (rava) and a variety of colourful vegetables. This healthy dish is light on the stomach, yet filling and packed with nutrients — perfect for mornings or a quick dinner.

Serve hot, garnish with coriander, and enjoy a taste of health in every bite.”


🥕 Ingredients:

For the tempering

Oil – 4 tablespoons

Mustard seeds – ½ teaspoon

Cumin seeds – ½ teaspoon

Curry leaves – 8–10

Onions – 1 to 2, finely chopped

Green chillies – 2 to 3, chopped

Ginger-garlic paste – 1 teaspoon


For the base

Tomato – 1, finely chopped

Salt – as required

Biryani powder – 1 teaspoon

Red chilli powder – ½ teaspoon (adjust to taste)

Turmeric powder – ¼ teaspoon

Lemon juice – 1 teaspoon (or to taste)


For the vegetables

Cooked cauliflower 

Cooked carrots 

Cooked beans 

Boiled and mashed potatoes 

Cooked brinjal (aubergine) 


For the semolina mix

Semolina (rava / sooji) – 1 cup

Water – 2½ cups (adjust depending on texture)


👉 Watch full recipe:


🍳 Method:

1. Heat the oil in a large pan or kadai.

Add mustard seeds and let them splutter. Then add cumin seeds and curry leaves.

2. Add chopped onions and green chillies. Sauté on medium flame until the onions turn translucent.

3. Mix in ginger-garlic paste and fry for a few seconds until fragrant.

4. Add the tomato, salt, biryani powder, red chilli powder, turmeric powder, and a sprinkle of lemon juice. Stir well and cook until the tomato softens.

5. Add all the vegetables – cauliflower, carrots, beans, potatoes, and brinjal. Mix gently so that the spices coat them evenly.

6. Pour in water and bring it to a gentle boil.

7. Lower the flame, and slowly add semolina (rava) little by little while stirring continuously to avoid lumps.

8. Cover and cook on low flame for 3–4 minutes until the semolina absorbs all the water and becomes soft and fluffy.

9. Fluff up with a spoon, garnish with a squeeze of lemon or chopped coriander, and serve hot.


💡 Tips:

Always roast semolina lightly before use (optional) to prevent it from turning sticky.

Add vegetables of your choice – peas, capsicum, or sweetcorn go beautifully.

Adjust water quantity for a softer or firmer texture.

For extra flavour, add a spoon of ghee at the end.


👉 Watch short video recipe: https://youtube.com/shorts/9gUeheCQwjY?si=wMydGvSdXfa7Hdlu


🌿 Health Benefits:

Ingredient Benefit

Semolina Rich in protein and low in fat, provides long-lasting energy.

Cauliflower & Beans High in fibre and vitamins, good for digestion.

Carrots Great source of beta-carotene and vitamin A for eye health.

Lemon Boosts vitamin C and enhances iron absorption.

Onions & Garlic Support heart health and strengthen immunity.


🕒 Serving Suggestions:

Serve this Vegetable Semolina Upma hot with coconut chutney, pickle, or a simple cup of tea. It’s also great for lunch boxes and evening snacks.

✨ A bowl of warm Vegetable Semolina Upma is more than just breakfast – it’s comfort, colour, and nourishment in one dish. Try it once, and it’ll become a regular favourite in your kitchen!


#VegetableUpma #HealthyBreakfast #SemolinaUpma #QuickRecipes #VegetarianMeal #NutritiousFood #OnePotMeal #IndianRecipe #UKFoodies #CleanEating


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