Vegetable Upma Recipe: Step-by-Step Guide to Perfect Upma

Upma, known as uppittu in Bangalore, is a popular South Indian breakfast. Traditionally made with rava (cream of wheat), this vegetable upma uses broken wheat (dalia) for a heartier texture and added nutrition. In my home we usually make the broken wheat version, though I’ve also tried millets and vermicelli with good results.

This healthy upma is a one-pot meal that works well for breakfast or a light lunch. Serve it with boiled eggs for a balanced plate. It’s a family favourite and is made often at home.

Here’s how to make upma with broken wheat:

Healthy Upma Recipe

Rachna Parmar

This broken-wheat vegetable upma gives a pleasant texture and is healthier than the rava version. It’s quick to prepare and makes a comforting, filling meal.

5 from 6 votes

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Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Course

Breakfast | Snack

Cuisine

Karnataka | South Indian

Servings

Calories

253 kcal

Ingredients

1 cup broken wheat (couscous or dalia)
1 onion, finely chopped
2 tomatoes, finely chopped
2–3 green chillies, slit
1 sprig curry leaves
1 tsp urad dal (split black lentil)
1 tsp chana dal (split Bengal gram)
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp vegetable oil
½ tsp turmeric powder
Salt to taste
1 cup mixed vegetables, finely chopped (beans, carrots, mushrooms, etc.)

Garnish

1 tbsp cilantro, finely chopped

Instructions

Heat oil in a pan. Add mustard seeds and let them sputter. Add cumin seeds, urad dal and chana dal; fry until golden. Add curry leaves, then the chopped onion. Sauté for about 5 minutes.
Add the slit green chillies, chopped tomatoes and the mixed vegetables. Sauté for 3 minutes.
Add the broken wheat and dry-fry for 2–3 minutes. Pour in about 2 cups of water, add turmeric and salt, mix well, cover and cook.
Cook the broken wheat for 15–20 minutes, stirring occasionally. Add more water if needed to reach your desired consistency.
When cooked, check seasoning and garnish with chopped cilantro. Serve hot.

Video

Notes

Use any vegetables you prefer. You can also add pre-boiled vegetables later when the broken wheat is nearly done.
Reduce green chillies to suit your spice preference.
For extra heat and flavour, add 1 tbsp ginger-garlic paste when frying the onion.
Upma tastes best hot but packs well for lunchboxes.

Nutrition

Calories: 253 kcal

Carbohydrates: 61 g

Protein: 10 g

Fat: 5 g

Fiber: 9 g

Hope you try this broken-wheat vegetable upma at home. We often enjoy it with boiled eggs to round out the meal.

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