High Protein Semiya Upma

Transform your breakfast or snack game with this High Protein Semiya Upma, a wholesome twist on the classic South Indian dish. Packed with the goodness of roasted vermicelli, protein-rich crumbled tofu, and a medley of vibrant vegetables like green peas and carrots, this recipe combines nutrition and flavor in every bite. Infused with traditional tempering spices like mustard and cumin seeds, along with the aromatic warmth of ginger, this upma is elevated further with a touch of curd for creaminess and a tangy drizzle of lemon juice for balance. Easy to prepare in under 40 minutes, this dish is perfect for busy mornings or a light, satisfying meal. Rich in fiber, protein, and bursting with fresh flavors, it’s a healthy, high-protein breakfast that doesn’t compromise on taste.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 250 grams Vermicelli (semiya)
• 500 milliliters Water
• 2 tablespoons Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 tablespoons Urad dal
• 2 tablespoons Chana dal
• 1 medium Onion, finely chopped
• 2 small Green chilies, slit
• 1 teaspoon Ginger, grated
• 100 grams Green peas, fresh or frozen
• 1 medium Carrot, grated
• 100 grams Tofu, crumbled
• 1 teaspoon Salt
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Curd
• 2 tablespoons Coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

In a large pan, dry roast the vermicelli over medium heat until golden brown, ensuring it doesn't burn. Once roasted, transfer to a plate and set aside.

Step 2

In the same pan, heat olive oil over medium flame. Add mustard seeds and cumin seeds, allowing them to splutter.

Step 3

Stir in the urad dal and chana dal, sautéing until they turn golden brown.

Step 4

Add the chopped onion, green chilies, and grated ginger to the pan. Sauté until the onions become translucent.

Step 5

Mix in green peas, grated carrot, and crumbled tofu. Cook for 3-4 minutes until the vegetables are tender.

Step 6

Season the mixture with salt and turmeric powder. Stir well to combine the flavors.

Step 7

Pour water into the pan, and add curd, stirring until everything is well combined. Bring the mixture to a boil.

Step 8

Once boiling, lower the heat and add the roasted vermicelli. Stir well, ensuring the vermicelli is evenly distributed and submerged in the liquid.

Step 9

Cover and cook on low heat for about 5-7 minutes, or until the vermicelli absorbs all the liquid and is cooked completely.

Step 10

Turn off the heat and let the upma sit covered for another 2 minutes.

Step 11

Garnish with chopped coriander leaves and drizzle with lemon juice before serving hot.

Nutrition Facts

Serving size	1304.2 grams (1304.2g)

Amount per serving	% Daily Value*
Calories	1577

Total Fat 40.40g	52%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 2.70g
Cholesterol 5mg	2%
Sodium 2509mg	109%
Total Carbohydrate 254.70g	93%
Dietary Fiber 26.50g	95%
Total Sugars 18.30g
Protein 47.60g	95%

Vitamin D 0IU	0%
Calcium 639mg	49%
Iron 17mg	96%
Potassium 1707mg	36%

*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: 23.1%

Protein: 12.1%

Carbs: 64.8%