📸 Image coming soon for Sooji Upma with Peas
Sooji Upma with Peas
Breakfast • India
How to Make Sooji Upma with Peas (Traditional & Healthy Version)
Sooji Upma with Peas is a beloved South Indian breakfast dish that brings together the wholesome goodness of roasted semolina (sooji/rava) and fresh green peas. This light yet filling recipe is a staple in many Indian households, especially in states like Karnataka, Tamil Nadu, and Andhra Pradesh. Upma’s origins date back centuries as a quick and nourishing morning meal, often enjoyed with coconut chutney or sambar. The aromatic tempering of mustard seeds, curry leaves (kadi patta), and ginger imparts classic South Indian flavors, while the addition of peas introduces a sweet pop and boosts nutrition. Sooji Upma with Peas is celebrated for its simplicity and comforting taste. Its soft, fluffy texture with a medley of crunchy vegetables makes it ideal for all age groups. In India, it’s common to serve upma during family breakfasts, on festival mornings like Ugadi or Pongal, and even as a light tiffin snack. Its versatility allows for endless variations, making it a favorite for health-conscious food lovers seeking a quick, vegetarian meal.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Sooji (rava/semolina) (fine variety preferred)
- 1/2 cup Green peas (fresh or frozen (matar))
- 1 medium Onion (finely chopped (pyaaz))
- 1 Green chilli (finely chopped (hari mirch))
- 1 tsp Ginger (grated (adrak))
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal (split black gram)
- 6-8 Cashew nuts (optional, broken) - optional
- 2 tsp Oil (preferably cold-pressed or coconut oil)
- to taste Salt
- 2.5 cups Water (hot)
- 1 tbsp Fresh coriander leaves (finely chopped (dhaniya)) - optional
- 1 tsp Lemon juice (nimbu ras) - optional
Instructions
- 1
Dry roast the sooji (rava) in a thick-bottomed kadhai on medium flame until it turns aromatic and lightly golden. Keep stirring to avoid burning. Transfer to a plate and set aside.
6 minutes
Roasting enhances the flavor and prevents sticky upma.
- 2
Heat oil in the same kadhai. Add mustard seeds (rai) and let them splutter. Add urad dal and fry till golden. Optionally, add broken cashew nuts and sauté till light brown.
2 minutes
Ensure oil is hot before adding mustard seeds for proper tempering.
- 3
Add curry leaves, chopped green chilli, and grated ginger. Sauté for a few seconds till fragrant.
1 minute
Add green chillies according to your spice preference.
- 4
Add chopped onions and sauté till they turn translucent. Then, add green peas and sauté for 2-3 minutes. If using fresh peas, cook until slightly tender.
5 minutes
For more veggies, add diced carrots or capsicum at this stage.
Why This Dish is Healthy
This upma recipe uses wholesome ingredients and minimal oil, making it a light and healthy breakfast option. Peas and semolina together offer sustained energy without excessive calories, and the use of natural spices boosts metabolism. It is easily digestible, suitable for all age groups, and can be adapted for specific dietary needs such as weight loss or diabetes management.
Sooji Upma with Peas is a low-fat, vegetarian breakfast that provides a balanced mix of complex carbohydrates, plant-based protein, and dietary fiber. The inclusion of green peas adds protein, vitamin C, and micronutrients like iron and potassium. Semolina is a good source of energy and B-vitamins, while the addition of onions, ginger, and curry leaves contribute antioxidants and aid digestion. Minimal oil makes this dish heart-friendly, and the absence of refined sugar keeps it diabetic-friendly.
Pro Tips
- 💡Roast sooji well for non-sticky, fluffy upma.
- 💡Always use hot water to prevent lumps.
- 💡Add a handful of fresh grated coconut for extra flavor.
Storage & Serving
Store leftover upma in an airtight container in the refrigerator for up to 1 day. Reheat with a splash of water on a tawa or microwave before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 230.0 kcal |
