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Upma is a savory South Indian semolina porridge tempered with mustard seeds, curry leaves, and vegetables. This healthy vegetarian breakfast is light yet satisfying, fitting easily into a 1200 calorie or bariatric meal plan.
Heat a heavy-bottomed skillet over medium heat and dry roast the semolina, stirring frequently, until aromatic and lightly golden (about 4–5 minutes). Transfer to a plate and set aside.
Add oil to the skillet over medium heat. Once shimmering, add mustard seeds and let them splutter completely before adding urad dal. Stir until dal turns pale golden.
Add cashew nuts and sauté until lightly golden, then add chopped onion, ginger, green chili, and curry leaves. Sauté on medium heat until onions turn translucent.
Stir in carrot and peas; cook for 2–3 minutes until the vegetables soften slightly but remain bright. Avoid browning.
Reduce heat to low, add roasted semolina, and mix thoroughly with the tempered aromatics. Pour in hot water slowly while stirring constantly to prevent lumps.
Add salt, increase the heat to medium-low, and cover. Let the upma steam for 3–4 minutes until water is absorbed and the mixture is fluffy.
Turn off heat; let upma rest, covered, for 2 minutes. Fluff with a fork and serve hot.
