📍 Where this dish comes from: Old Delhi · Chandni Chowk
Discover the history of this region →
Discover the history of this region →
Upma is South India’s most versatile breakfast — traditionally made from semolina but here transformed with cauliflower rice into a dish that keeps all the aromatic tempering without a single grain of wheat. Black mustard seeds pop in sizzling ghee, releasing their nutty warmth just before fresh curry leaves crackle in, and all the intoxicating fragrance of South India’s most beloved breakfast floods the kitchen.
What You’ll Need
Servings: 2 servings
Calories: 195kcal
Ingredients
- 2 cups cauliflower riced
- 2 tbsp ghee
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 8–10 curry leaves
- 1 green chili slit
- 1/4 cup onion diced
- 1/4 cup mixed vegetables (capsicum, beans)
- 1/4 tsp turmeric
- Salt to taste
- 1 tbsp lemon juice
- 2 tbsp fresh coriander
- 1 tbsp roasted peanuts (optional)
Instructions
- Heat ghee; add mustard and cumin seeds until they splutter.
- Add curry leaves and green chili; fry 30 seconds.
- Add onion; cook until translucent, 3 minutes.
- Add mixed vegetables and turmeric; cook 2 minutes.
- Add cauliflower rice and salt; stir well.
- Cover and cook on medium-low 5 minutes.
- Uncover, cook 2 minutes until any moisture evaporates.
- Finish with lemon juice, coriander, and peanuts if using.
Nutrition
Serving: 1serving | Calories: 195kcal | Protein: 6g | Fat: 15g | Fiber: 3g
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Health Benefits
- Cauliflower is rich in choline, important for brain health and nerve function.
- Mustard seeds contain glucosinolates, plant compounds studied for their antioxidant properties.
- Curry leaves are rich in iron and studied for their potential role in blood sugar regulation.