Gluten-Free Semiya Upma

Discover a healthier twist on a beloved South Indian classic with this Gluten-Free Semiya Upma recipe! This wholesome dish features gluten-free vermicelli cooked to perfection and tossed with vibrant vegetables like carrots and green peas, all infused in the aromatic blend of mustard seeds, cumin, curry leaves, and a hint of asafoetida. Prepared in nutrient-rich coconut oil and topped with zesty lemon juice and fresh coriander, this upma is a light, flavorful dish that’s perfect for breakfast or a quick meal. Whether you’re catering to dietary needs or just exploring new flavors, this easy-to-make, 30-minute recipe offers a delightful way to enjoy a traditional comfort food—completely gluten-free!

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 200 grams Gluten-free vermicelli
• 500 milliliters Water
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 teaspoons Chana dal
• 2 teaspoons Urad dal
• 1 pinch Asafoetida (hing)
• 1 whole Green chili (finely chopped)
• 8 leaves Curry leaves
• 1 medium Onion (finely chopped)
• 1 medium Carrot (grated)
• 50 grams Green peas
• 1 teaspoon Salt
• 1 tablespoon Lemon juice
• 2 tablespoons Coriander leaves (chopped)

Directions

Step 1

Start by boiling 500 ml of water in a pot. Add the gluten-free vermicelli and cook until soft, for about 4-5 minutes. Drain and set aside.

Step 2

Heat 2 tablespoons of coconut oil in a large pan over medium heat.

Step 3

Add 1 teaspoon of mustard seeds to the hot oil and let them splutter.

Step 4

Add 1 teaspoon of cumin seeds, 2 teaspoons of chana dal, and 2 teaspoons of urad dal to the pan. Stir for 1-2 minutes until they turn golden brown.

Step 5

Sprinkle in a pinch of asafoetida and add 1 finely chopped green chili and 8 curry leaves. Stir well.

Step 6

Add 1 medium-sized finely chopped onion to the pan. Sauté until the onion turns translucent.

Step 7

Add 1 grated carrot and 50 grams of green peas to the pan. Cook for another 2-3 minutes.

Step 8

Now, add the cooked vermicelli to the vegetable mixture.

Step 9

Season with 1 teaspoon of salt and mix everything thoroughly.

Step 10

Add 1 tablespoon of lemon juice and stir well to combine all the flavors.

Step 11

Garnish with 2 tablespoons of chopped coriander leaves.

Step 12

Serve hot as a hearty breakfast or a light meal.

Nutrition Facts

Serving size	1062.7 grams (1062.7g)

Amount per serving	% Daily Value*
Calories	1185

Total Fat 31.60g	41%
Saturated Fat 23.60g	118%
Polyunsaturated Fat 0.60g
Cholesterol 0mg	0%
Sodium 2485mg	108%
Total Carbohydrate 201.30g	73%
Dietary Fiber 15.90g	57%
Total Sugars 16.00g
Protein 24.00g	48%

Vitamin D 0IU	0%
Calcium 202mg	16%
Iron 8mg	44%
Potassium 1069mg	23%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.0%

Protein: 8.1%

Carbs: 67.9%