This Suji Upma Recipe is a perfect choice for athletes who need a balanced meal that is easy to prepare and gentle on the stomach. Made with semolina (suji), colourful vegetables, and crunchy cashews.
For athletes, carbohydrates are the body’s preferred source of energy, especially before workouts and competitions. The semolina provides carbohydrates, while the vegetables contribute vitamins, minerals, and antioxidants that support overall health and recovery. The addition of cashews also adds healthy fats and protein, making this a well-rounded meal.
Whether you are heading out for a morning run, preparing for a gym session, or simply looking for a wholesome breakfast, this Suji Upma Recipe is both satisfying and versatile. It comes together in under 20 minutes and can be customized with your favourite vegetables to suit your nutritional needs.
Serve it hot with peanut or coconut chutney for an extra boost of flavour and nutrition. Once you try this healthy and delicious upma, it may become a regular part of your meal rotation.
nutritional benefits
- Provides carbohydrates for energy⚡
- Contributes fiber for digestive health
- Supplies vitamins and minerals from vegetables
- Provides antioxidants that support recovery and overall health
- Contains healthy fats from cashews
When to eat upma?
- Pre-training
- Breakfast
how to make suji upma recipe?
Suji Upma
Ingredients
Method
- Dry roast the suji in a pan on medium heat until it turns aromatic and light golden.
- Keep stirring continuously to prevent burning.
- Transfer to a plate and set aside.
- Heat ghee in a small pan.
- Add cashews and cook on low heat until they turn light golden.
- Switch off the flame and keep them aside.
- Heat oil in a pan on a medium flame.
- Add mustard seeds and allow them to splutter.
- Stir in urad dal and chana dal; saute until they turn light golden brown.
- Toss in curry leaves, ginger, and green chilli. Saute for about a minute.
- Add the onions and saute until they become soft and translucent.
- Mix in tomatoes, carrots, beans, and sweet corn. Cook for a minute.
- Add chilli powder and salt. Mix well.
- Pour in water and check the seasoning. The water should taste slightly salty at this stage. Adjust if needed.
- Bring the water to a gentle boil, cover with a lid, and let the veggies cook on a low flame until soft.
- Gradually add the roasted suji while stirring continuously to avoid lumps.
- Cook on a medium flame until the suji absorbs all the water and reaches a consistency that is neither too wet nor too dry. Adjust the water as needed to achieve the desired consistency.
- Turn off the heat, add the cashews, and mix well.
- Cover and let the upma rest for 10 minutes. Resting will help the suji fluff up nicely.
- Serve hot with peanut or coconut chutney.
Notes
- Add the suji gradually while stirring continuously to avoid lumps forming in the mixture.
- Feel free to use vegetables of your choice based on your preference or availability.
- The water should taste slightly salty before adding the suji, as the seasoning becomes milder once the suji absorbs the liquid.
- Adjust the quantity of water depending on the texture you prefer.
- Peanuts can be used in place of cashews for a different crunch and flavour.
- Allowing the upma to rest for a few minutes after cooking helps the suji fluff up and improves the texture.
- Leftover upma can be refrigerated for up to 1 day and reheated with a splash of water to restore its softness.
nutrition per serving
(per 3/4 cup)
| Nutrients | Amount |
|---|---|
| Energy | 178 Kcal |
| Carbohydrates | 19.1 g |
| Protein | 4.1 g |
| Fats | 9.1 g |
love this recipe? share your experience!
Give this healthy and delicious Suji Upma a try and let me know how it turned out! Did you add your own twist or pair it with a favourite chutney? Share your experience, tips, and feedback in the comments below. I’d love to hear from you.
