When we talk of South Indian foods, upma is one of the most loved breakfast. Not just in South India, this dish is now prepared all across India and usually enjoyed for the first meal, breakfast. Upma is not only delicious but healthy too. This breakfast food is prepared using semolina or sooji, rice flour, and even oats. It can also be prepared using semolina and wheat. 

Do you enjoy having upma? If not then here are some amazing benefits of having it that will make you add it to your breakfast.

Upma digests slowly and it keeps you full for longer. This prevents you from overeating or indulging in unhealthy snacks. Upma should be your go-to breakfast meal if you wish to lose weight quickly

 upma healthy  for body

A bowl of upma has fiber, vitamins, and healthy fats. It is low in cholesterol and calories which makes it a healthy meal and helps you have a balanced diet. 

Upma is prepared using semolina and it is full of iron. Iron is an essential mineral for our body and consuming upma is an easy way of fueling your body with the mineral.

Upma is packed with healthy vegetables which means a lot of fiber and this helps you stay active all day. Having upma for breakfast keeps you energetic all day.

upma weight loss

Upma is prepared using wheat rava and it has a lot of potassium. Potassium is great for your kidneys. Consuming upma will help you improve the functioning of your kidneys.

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This breakfast food has a lot of nutrients present in it and these keep your heart healthy

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If you don't consume vegetables otherwise then adding veggies to your upma is a nice option. It is also a great way of making your kids consume vegetables. Tomatoes, beans, peas, you can add a lot of veggies to your bowl of upma to increase its nutritional content. This helps your body get the essential vitamins and nutrients. 

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Wheat rava which is used in the preparation of upma has minerals like magnesium and zinc which are great for your bones. 

Topping your upma with some nuts too can add to its nutrients. You can add chopped almonds and cashew nuts to your bowl of upma. 


Don't know how to make upma at home? Here is an easy recipe that will help you make this delicious meal.

 veggie upma

You will need:

  • 1 cup Semolina or sooji
  • 1 tsp Mustard Seeds
  • 1 tsp Split Chana Dal
  • 1 teaspoon Urad Dal 
  • 8-10 Cashew nuts
  • Curry Leaves
  • 2 Green Chilies slit 
  • 1 finely chopped onion
  • 1 grated ginger 
  • Salt To Taste
  • 3 tbsp Green Peas 
  • 1 Carrot chopped
  • 1 Capsicum chopped
  • 3 cups Water
  • 3/4 teaspoon Sugar
  • Lemon Juice as needed
  • Coriander Leaves to garnish
  • Oil for cooking

How To Prepare Vegetable Upma?

  1. In a pan, add oil and 1 cup semolina. Roast for 2 minutes. 
  2. Transfer to a plate and then in the same kadhai, add some oil, chana dal and urad dal. Fry these till golden brown.
  3. Now add cashew nuts and fry. 
  4. Add curry leaves and green chillies. 
  5. Next, it is time to add onions, ginger, salt. 
  6. Add all the vegetables - peas, carrot and capsicum. Cook for a few minutes. 
  7. Add 3 cups of water and mix all the ingredients well. Add sugar, salt, and lemon juice. 
  8. Keep mixing. Make sure there are no lumps. 
  9. Cover with a lid and let it cook. 
  10. When the water evaporates completely, top with coriander leaves and serve.

Now that you know the amazing benefits of having upma for your first meal, you should add it to your daily diet. For more such stories, stay tuned!