Skip to content
FriendsPantry

South Indian · Indian

Upma

Vegetarian

உப்புமா · uppumā

A savoury South Indian breakfast of toasted semolina cooked into a soft, fluffy porridge with mustard seeds, curry leaves, onion, chilli and peas.

Upma is a South Indian porridge, ready in about 32 minutes and made with semolina, ghee and black gram (urad dal). It serves 3 and is rated easy to cook.

Start cooking
Delicious Indian Upma served with various chutneys and sambhar, perfect for food enthusiasts.
Photo: Jack Baghel / Pexels · Pexels License
Prep
10 min
Cook
20 min
Rest
2 min
Total
32 min
Serves
3
Level
Easy
Calories
323

Ingredients

3 servings

Equipment

Method

  1. Step 1

    Dry-roast the semolina (opens in a new tab) in a heavy pan over medium-low heat, stirring constantly, until it smells nutty and looks a shade darker. Tip onto a plate.

  2. Step 2

    Heat the ghee (opens in a new tab) in the same pan. Add the mustard seeds (opens in a new tab); when they pop, add the urad (opens in a new tab) dal, curry leaves (opens in a new tab) and cashews (opens in a new tab) and fry until the dal is golden.

    • 2 min
    • medium heat

  3. Step 3

    Add the onion (opens in a new tab), green chilli (opens in a new tab) and ginger and cook until the onion is soft, then add the peas (opens in a new tab).

    • 5 min
    • medium heat
    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  4. Step 4

    Pour in the hot water with the salt and bring to the boil. Lower the heat and pour in the semolina (opens in a new tab) in a thin stream, stirring continuously so no lumps form.

    • 3 min
    • medium-low heat

    Food safety: The mixture can splutter — stand back and use a long spoon.

  5. Step 5

    Cover and cook on low heat for 2–3 minutes until fluffy, then rest for 2 minutes. Stir in the lemon juice (opens in a new tab) and coriander and serve hot.

    • 5 min
    • low heat
    A finished dish being plated
    How it looks · Photo: Willians Huerta on Pexels

About this dish

Origin
South India, India · Well documentedAlso popular in Sri LankaMore food from India
Dish
Breakfast · Brunch · Porridge & cereals · Main courses
Cooking method
Toasted, Sautéed, Simmered
Taste
savoury, mild, aromatic / warmly spiced
Diet
Vegetarian (lacto-ovo)
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Egg-free · No added sugar · Alcohol-free · Pork-free · Beef-free
Without the optional extras: No nut ingredientsWith the listed swaps: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
Everyday · Budget-friendly · One-pot
Cook more with
Semolina · Ghee · Black gram (urad dal) · Curry leaves · Mustard seeds · Onion
Techniques
Toasting · Sautéing · Boiling · Simmering · Spice roasting (dry-roasting)

Allergens

  • Contains, can be adapted: Milkfrom ghee
  • Contains, can be adapted: Tree nutsfrom cashews
  • Contains: Wheatfrom semolina
  • Contains: Glutenfrom semolina
  • Contains: Mustardfrom mustard seeds

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

323 kcal per serving

Estimated

1 serving ≈ 317 g · recipe makes 3

Where the energy comes from

  • Protein 11%
  • Carbohydrate 61%
  • Fat 28%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy323 kcal102 kcal
Protein8.8 g2.8 g
Carbohydrate49.2 g15.5 g
Net carbohydrate45.7 g14.4 g
Sugars——
Added sugars0 g0 g
Fibre3.5 g1.1 g
Fat10 g3.2 g
Saturated fat5.7 g1.8 g
Trans fat——
Cholesterol23 mg7 mg
Sodium784 mg247 mg
Salt equivalent2 g0.6 g
Vitamins & minerals per serving
Potassium
214 mg
Calcium
45 mg
Iron
3 mg
Magnesium
46 mg
Vitamin A (RAE)
78 µg
Vitamin C
13 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
169 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: cashews, green peas, lemon juice, coriander leaves.
  • Not counted (tiny amounts or “to taste”): curry leaves.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Roasting the semolina well is the key to non-gluey upma.

Common mistakes

  • Adding semolina all at once to boiling water, which makes lumps.

Serve with

  • Serve with coconut chutney, a pickle or a spoon of sugar on the side, as some families do.

Storage

  • Best fresh; keeps 1 day refrigerated.

Reheating

  • Sprinkle with water and microwave or steam until hot — it firms up as it cools.

Variations

  • Vegetable upma: Add diced carrot, beans and tomato with the onion.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Sauces, chutneys & dips for this dish

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

You might also like

  • Top view of masala dosa with chutneys and sambar on a black background. Perfect for food photography.

    Masala dosa

    South Indian · 17 h 30 min · 657 kcal · Vegan

  • A serving of Chitranna

    Lemon rice

    South Indian · 30 min · 401 kcal · Vegan