Upma (semolina breakfast)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 10 g peanuts10g

Carbs· 1

  • 60 g semolina60g

Vegetables· 4

  • 40 g carrot (small dice)40g
  • 30 g long beans (chopped)30g
  • 40 g red onion (diced)40g
  • 4 g ginger (minced)(staple)4g

Sauces· 1

  • 2 g mustard seeds2g

Spices· 2

  • 1 small sprig curry leaves1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)5g
  1. 3 min · hands-free

    In a dry pan without oil, roast the semolina over medium-low heat for 3 min until pale gold and nutty-smelling, then set aside.

    Why? Dry-roasting sets the semolina's starch so the grains stay separate and lump-free when cooked, and builds a nutty aroma — so you don't need a flood of ghee for flavour.

    Tip: Stir constantly — semolina heats fast and scorches the moment you pause.

    03:00

    Next up:In the same pan, heat 1 tsp oil and temper the mustard seeds, peanuts and curry leaves over medium heat until the seeds crackle.

  2. In the same pan, heat 1 tsp oil and temper the mustard seeds, peanuts and curry leaves over medium heat until the seeds crackle.

    Why? The mustard seeds burst while the peanuts toast crisp in the same oil — this one teaspoon does the tempering and lends the whole dish good fat and crunch.

    Tip: For crisper peanuts, toast them alone for 1 min before adding the mustard seeds.

    Next up:Add the ginger, onion, carrot and long beans, and stir-fry for 3 min until the vegetables soften slightly.

  3. Add the ginger, onion, carrot and long beans, and stir-fry for 3 min until the vegetables soften slightly.

    Why? Softening the vegetables before the water goes in keeps the finished upma free of a raw, grassy taste, and their fibre makes this breakfast keep you full longer.

    Tip: Dice the vegetables small so they cook through in step with the semolina.

    Next up:Pour in 180 ml hot water with a pinch of salt and bring to a boil; slowly rain in the roasted semolina, stirring, and cook 2 min until it absorbs into a soft, fluffy mass.

  4. Pour in 180 ml hot water with a pinch of salt and bring to a boil; slowly rain in the roasted semolina, stirring, and cook 2 min until it absorbs into a soft, fluffy mass.

    Why? Raining in the semolina while stirring prevents lumps; keeping water to about 1:3 gives a soft, not mushy, texture — lighter than the oil-soaked version yet just as warming and filling.
    Watch out: It thickens fast as it absorbs — add a splash more hot water if it dries out, and don't let the base scorch.