Upma Recipe

A delicious, savory south Indian breakfast dish, upma is easy to prepare and can be used as a side dish for other meals as well.

Roasting helps diminish the allergens, glutamine and other kapha qualities of the wheat. Kapha can eat this in moderation if they increase the mustard seeds and chili. Semolina is sweet, unctuous and cooling. It is very similar to Cream of Wheat (creamed wheat). Doshic Notes Vata Pitta Kapha Balancing for all three doshas.


1 cup Semolina or creamed wheat

1/2 cup sunflower oil or ghee

1 tsp. black mustard seeds

1 tsp. cumin seeds

1 pinch hing

5 curry leaves

1/2 tsp. turmeric

1 small green chili, chopped fine

1 small onion, chopped

1/4 cup cilantro leaves, chopped

1/2 tsp. salt

3 cups water

coconut and cilantro leaves for garnish.


Roast a cup of semolina in a heavy, dry pan over a medium heat until slightly brown. Stir or shake frequently. Set aside in a bowl to cool. Heat a saucepan on medium and add the oil or ghee, then the mustard and cumin seeds. When the seeds pop, add the other spices except for salt. Stir in the onion, cilantro and chili and cook until the onion is browned. Add the salt and water and bring to a boil. Stir in the roasted mush very slowly. Let boil for 1-2 minutes while stirring continuously to prevent lumps from forming. Garnish with coconut and chopped cilantro leaves.

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