Upma (No Onion, Garlic)
Upma (No Onion, Garlic) is a traditional Indian breakfast dish made with semolina (sooji), vegetables, and spices. This recipe is low in oil, making it a healthy and nutritious dish that is perfect for people who are watching their oil intake. It is also suitable for vegetarians and vegans, and gluten-free, making it suitable for many dietary preferences. Upma is high in carbohydrates and fiber, which makes it a filling and satisfying breakfast option.
Allergen Information: Contains None
Nutrition Facts
Per serving
Energy
136 kcal
Protein
5 g
Carbs
20 g
Fat
4 g
Fiber
4 g
Ingredients
Suji
1 Small bowl (50g)
Plain Water
2 medium cup (480g)
Peas, fresh
0.25 cup (50g)
Cumin seeds
1 tbsp (2.5g)
Black gram, dal
2.5 tbsp (2.5g)
Channa Dal
1 tbsp (2.5g)
Asafoetida
1 tsp (1.25g)
Common salt
0.5 tsp (2.5g)
Olive Oil
1 tsp (5g)
Lemon, juice
1 tbsp (15g)
Chopped Green Chilli
1 tsp (2g)
Carrot
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.25 cup (50g)
Mustard seeds
1 tbsp (15g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Instructions
Cooking Steps
Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, urad dal, and chana dal. Fry for 1-2 minutes until the dals turn golden brown.
Add chopped green chilies. Sauté for a few seconds.
Add chopped vegetables (carrots, green beans and peas) and sauté for 2-3 minutes until they are cooked but still have a crunch.
Add semolina, turmeric powder, and salt. Mix well, ensuring that the semolina is coated with the spices.
Add water and mix well. Cover the pan with a lid and let the upma cook for 5-7 minutes over medium heat until the water is absorbed and the semolina is cooked through.
Add lemon juice and mix well. Garnish with fresh coriander leaves and serve hot.
Community Reviews & Results
Sunil Dev Chauhan
"Including this in my weekly meal plan, and I loved how light yet filling this Upma (No Onion, Garlic) turned out to be. The ingredient ratio is spot on, giving it a rich and authentic taste. Giving this five stars for ease of prep and fantastic taste!"
Arati Singh Kumar
"Made this for lunch on Tuesday, and it was light on digestion while being super quick to cook. The texture was amazingly soft, aromatic, and very satisfying. Will be making this again very soon. (Ref #132)"
Shreya Sharma
"Prepped this during a busy workday, and I loved how light yet filling this Upma (No Onion, Garlic) turned out to be. The clean ingredients made a noticeable difference in overall freshness. A must-try dish on your wellness journey."
Arati Mani Nair
"Decided to cook this yesterday evening, and my entire family thoroughly enjoyed every bite. Even my family couldn't tell this was a clean, diet-friendly dish! Super satisfied with the overall taste and nutritional value. (Ref #403)"