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Upma
Upma
Upma
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Upma
Upma
Alternative namesUppuma, uppittu, uppumavu, uppindi, kharabath, upeet, rulanv
CourseBreakfast
Place of originIndia
Main ingredientsSemolina or coarse rice flour
  • Cookbook: Upma
  •   Media: Upma

Upma, uppumavu, uppindi, kharabath, upit, upeet, rulanv, uppuma, or uppittu is a dish of thick porridge from dry-roasted semolina or coarse rice flour. Upma originated from Southern India, and is most common in Andhra Pradesh, Karnataka, Kerala, Maharashtra, Odisha, Tamil Nadu and Telangana.[1] Various seasonings and vegetables may be added during cooking.

Like many South Indian dishes, upma has also become part of Sri Lankan culinary habits (particularly those of Sri Lankan Tamils) since the 20th century, through the Indian influence.[2]

Etymology

[edit]

The different names for the dish derive from the combinations of the word uppu, meaning salt in South Indian languages and mavu meaning ground grain meal.[3] In North India, the dish is called upma. In Maharashtra, the dish traditionally had the name saanja in Marathi.

Language Roman Transliteration Native Unicode
Gujarati Upma ઉપમા
Kannada Uppittu, kharabath ಉಪ್ಪಿಟ್ಟು, ಖಾರಬಾತ್
Tamil Uppuma உப்புமா
Malayalam Uppumavu ഉപ്പുമാവ്
Telugu Upma, Uppindi ఉప్మా, ఉప్పిండి
Marathi Saanja, upma, upit सांजा, उपमा, उपीट
Konkani Rulaanv रुलांव
Hindi Upma उपमा
Odia Upma ଉପମା
Bengali Upma উপমা
Upma
Nutritional value per 120 gm
Energy1,046 kJ (250 kcal)
45.67
Dietary fiber3.2 g
3.78
Saturated0.916 g
Monounsaturated1.54 g
Polyunsaturated0.944 g
8.11
Vitamins and minerals
MineralsQuantity
%DV†
Potassium
7%
223 mg
Sodium
8%
190 mg
Link to Fatsecret India
†Percentages estimated using US recommendations for adults,[4] except for potassium, which is estimated based on expert recommendation from the National Academies.[5]

Ingredients and preparation

[edit]

Upma is typically made by first lightly dry roasting semolina (called rava or sooji in India). The semolina is then taken off the fire and kept aside while spices, lentils, onion, ginger, etc are sautéed in oil or ghee. The semolina is then added back to the pan and mixed thoroughly. Boiling water is added, and the mixture is stirred until the semolina absorbs the liquid and becomes fluffy in texture.[6][7]

There are several ways in which upma is made, and the variations are obtained by either adding or removing spices and vegetables. The texture can vary significantly as well, depending on how much water is added to it, and how long the mixture is allowed to remain on the flame thereafter.

Major variations

[edit]

Semolina upma

[edit]
Upma made from sooji

The most popular version with wide variations of upma is made with whole or refined ground semolina made out of durum wheat. Sometimes a wide range of vegetables may be added, and may be garnished with a variety of beans (raw or sprouted), cashews and peanuts. For a variation called masala upma (known as kharabath in Karnataka), sambar masala or garam masala is added along with red chilli powder, instead of green chillies. This variety is more popular in Karnataka, Maharastra, Tamil Nadu and parts of Andhra Pradesh and is usually served in South Indian restaurants. Uppumavu paired with hand-mashed banana is a common breakfast item in Kerala homes.

Whole wheat upma

[edit]
Wheat upma

Whole wheat or wheat dalia (cracked wheat) is a common variation of upma in Tamil Nadu, where it is eaten for breakfast or dinner. Sometimes it is cooked with vegetables like peas, carrots, and beans.

Upma pesarattu

[edit]

Upma pesarattu is the most popular version in Andhra Pradesh, Yanam and Telangana. The dish contains upma and pesarattu combined. The upma is eaten by wrapping it in the pesarattu.[8][9]

Rice upma

[edit]
Broken rice upma with coconut chutney

Rice upma, which is mainly popular in Tamil Nadu and southern parts of Karnataka, is referred to as akki tari uppittu (rice coarse flour uppittu). Another variant of upma is prepared with grated coconut instead of onions, especially on holy days, when onion is avoided. This type of upma is generally smeared with ghee at the end of preparation. Dishes similar to upma can be made by substituting small crumbs of leftover bread or idli instead of flour. Upma made from coarser rava known as sajjige is a dish of Udupi cuisine. It is sometimes served along with snacks such as sautéed and spiced poha or chevdo.

Corn upma

[edit]
Corn upma

Another variation, particularly as a breakfast dish, is corn upma, eaten with milk and nuts.[10]

Kesari bhath

[edit]

In Karnataka, upma is also served with another common sweet dish of Karnataka, kesari bhath (ಕೇಸರಿ ಬಾತ್), with a scoop of each on one plate, in a presentation commonly called "chow chow bath".

Aval upma/Atukula upma

[edit]

In Kerala and Andhra Pradesh, upma is made with flattened rice as a substitute for semolina. This dish is popularly called as Aval upmavu in Malayalam (അവൽ ഉപ്പുമാവ്) and Atukulu upma (అటుకులు ఉప్మా) in Telugu. This variant is also known as aval upma in the Chennai region when made with rice flakes similar to poha.

Vermicelli upma

[edit]
Vermicelli upma

A popular light evening snack is upma made with vermicelli and tomato, peas and carrot.

Upma with ghugni

[edit]

In most parts of Odisha, a popular breakfast consists of sooji upma served with ghugni.

See also

[edit]

References

[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Upma

View on Grokipedia
from Grokipedia
Upma is a traditional savory dish originating from , primarily made by roasting (rava or sooji) and cooking it with a tempering of mustard seeds, urad , curry leaves, and , often combined with like onions, carrots, peas, and green chilies to create a fluffy, porridge-like texture seasoned with salt and finished with or oil. The name "upma" derives from the Tamil words uppu (salt) and mavu (), reflecting its simple, salted staple base. Key ingredients in traditional upma include coarse as the base, alongside split black gram (urad ), Bengal gram (chana ), cashews for crunch, fresh curry leaves, ginger, and green chilies for flavor, with optional additions like carrots, corn, or peas for nutrition and color. Preparation begins by dry-roasting the until aromatic, followed by heating oil or to temper the spices and dals, aromatics and , then adding water and the roasted to simmer until tender and moisture is absorbed, typically taking 10-15 minutes for a quick meal. It is commonly served hot with accompaniments such as coconut chutney, , pickle, or slices to balance its subtle spiciness and provide contrast in flavors and textures. The dish's history traces back to South Indian culinary traditions, where it was initially prepared with during eras of abundance in rice cultivation, but semolina gained prominence in the due to British colonial promotion of wheat imports from northern and rice shortages during , making it an affordable everyday option. By the late , recipes for plain upma (sada upma) appeared in printed cookbooks like the 1891 Pakashastra from Madras, indicating its established role in regional home cooking. Culturally, upma embodies South Indian values of simplicity, nourishment, and accessibility, often featured in households, stalls, and even wedding buffets across states like , , , and , where it serves as a wholesome, vegetarian staple that unites diverse social classes. Variations of upma extend its versatility, including semiya upma made with noodles for a finer texture, wheat upma using broken (godhuma rava), or modern adaptations like millet-based versions for added and gluten-free options. These adaptations highlight upma's enduring appeal as a nutritious dish rich in carbohydrates and customizable to dietary needs, with its quick preparation making it a favorite for busy mornings or light snacks.

Etymology and Origins

Etymology

The word upma derives from the Tamil terms uppu, meaning "salt," and maavu, meaning "," literally translating to "salted flour," which underscores its origins as a simple, seasoned grain preparation in . This etymology highlights the dish's emphasis on basic flavoring with salt applied to flour or coarse grains, a practice rooted in the Dravidian linguistic tradition of . Regional naming conventions reflect the dish's widespread adoption across , with variations stemming from shared Dravidian roots for "salt" and "flour" or "powder." In Tamil, it is commonly called uppuma; in , uppittu or kharabath; in Telugu, uppudu pindi or uppindi; and in , uppumavu. These names preserve the core idea of a salted, flour-based while adapting to local phonetic and cultural nuances. Over time, the term upma has broadened in contemporary contexts to include both savory staples and innovative sweet versions, such as those incorporating jaggery or fruits with the same semolina base, though traditionally it denotes only the salted preparation.

Historical Development

Upma's historical roots lie in 19th-century South Indian culinary traditions, where it originated as a simple porridge prepared from coarse rice flour or broken rice grains. This basic dish, cooked with minimal ingredients like salt and water, served as an accessible staple in early kitchens, reflecting the resourcefulness of pre-modern cooking methods in the region. By the late 19th century, recipes for plain upma (sada upma) appeared in printed cookbooks like the 1891 Pakashastra from Madras, indicating its established role in regional home cooking. Over time, particularly during the colonial period, upma evolved with the incorporation of (rava) as the primary ingredient, driven by increased availability of through trade and imports, alongside improvements in milling techniques. Wheat cultivation and distribution expanded in following ancient introductions via the Indus Valley, but its widespread use in South Indian dishes like upma gained momentum during in the 1940s, when rice shortages led British authorities to promote and as affordable alternatives. This shift transformed the dish from a predominantly rice-based preparation to the version familiar today, enhancing its texture and versatility. By the 20th century, migration and urbanization propelled upma's spread beyond South India, integrating it into broader Indian breakfast customs through labor movements and urban culinary exchanges, establishing it as a pan-Indian favorite by the mid-1900s. In the post-1950s era, upma saw modern adaptations, including the rise of packaged semolina mixes for convenience by Indian food brands amid India's growing processed food industry. Diaspora communities further innovated fusion variants, blending upma with global ingredients to suit international palates while preserving its core simplicity.

Ingredients and Preparation

Core Ingredients

The primary base for traditional upma is , known as rava or sooji in , which is a coarsely ground product made from durum that provides the dish's characteristic soft, porridge-like texture when cooked. This ingredient absorbs flavors from tempering and vegetables, forming the bulk of the dish while offering a neutral canvas for South Indian seasonings. Tempering elements are essential for infusing upma with aromatic flavors and a nutty depth, typically including mustard seeds that pop in hot oil to release pungency, urad and chana for subtle crunch and earthiness, fresh curry leaves for citrusy notes, green chilies for heat, ginger for warmth, for umami, and cashews for crunch. These components are sautéed briefly to form the tadka, which coats the and enhances its savory profile without overpowering the dish. Vegetables and add-ins contribute texture, , and color to upma, with common choices like onions for and binding, tomatoes for acidity and moisture, carrots and peas for subtle crunch and vitamins, or grated for richness in coastal preparations. These elements are diced or chopped to integrate seamlessly during cooking, balancing the semolina's blandness with natural sugars and fibers. Liquids such as water or buttermilk are used to hydrate and steam the semolina, achieving a fluffy consistency, while salt provides basic seasoning and optional lemon juice adds a tangy finish to brighten flavors. Buttermilk, when used, imparts a slight sourness that complements the tempering spices. Semolina for upma is primarily sourced from durum wheat grown in northern Indian regions like Punjab, Haryana, and the Malwa belt of Madhya Pradesh, though it is often processed or stone-ground in southern states for finer textures suited to local preferences. Fresh curry leaves, a key tempering ingredient, are harvested from tropical southern states such as Tamil Nadu and Andhra Pradesh, where the curry tree thrives in subtropical climates.

Basic Cooking Techniques

The preparation of classic upma involves several key steps to ensure a flavorful, lump-free dish with a soft, porridge-like texture. It begins with the base ingredient, typically (rava or sooji), in a dry pan or lightly with or over medium heat for 4 to 5 minutes, stirring continuously until it turns aromatic, light golden, and slightly crisp; this process removes the raw taste, prevents stickiness, and enhances the nutty flavor. Following roasting, the tempering (tadka) is prepared in a separate pan by heating 1 to 2 tablespoons of or oil until hot, then adding mustard seeds to splutter, followed by urad , chana , , curry leaves, green chilies, grated ginger, and optional cashews or , which are fried for 1 to 2 minutes until the dals turn golden and the spices release their aroma; such as onions, carrots, peas, or tomatoes are then added and sautéed until softened, providing a base layer of flavor before incorporating the roasted , which is stirred for an additional minute to coat it evenly. Water is then added gradually—ideally boiling—to the mixture in a ratio of 1:2 to 1:3 parts water to semolina (for example, 2 to 2.5 cups water per cup of semolina for small batches, increasing to 2.75 to 3 cups for larger quantities or cast-iron cookware), while stirring vigorously to prevent lumps and achieve a smooth consistency; the dish is covered and cooked on low heat for 5 to 10 minutes, stirring occasionally, until the water is fully absorbed and the upma thickens to a moist, non-sticky porridge. Optional garnishes such as chopped fresh leaves, a squeeze of lemon juice, or fried nuts are added at the end to brighten the flavors and add crunch. For texture tips, maintaining the specified ensures softness without mushiness, and continuous stirring during is crucial to avoid lumps; vegan adaptations simply substitute oil for throughout the process.

Regional Variations

Semolina Upma

Semolina upma, commonly known as rava upma, is a savory porridge prepared using roasted as the primary base ingredient. The , available in fine or coarse varieties, is first dry-roasted in a pan over medium heat until it turns golden brown, which enhances its nutty flavor and prevents it from becoming sticky during cooking. This roasting step is essential for achieving the dish's characteristic fluffy texture. The flavor profile of semolina upma is distinctly savory, built around a tempering of mustard seeds, urad dal, and fresh curry leaves crackled in oil or ghee, which infuses the dish with aromatic warmth. Vegetables such as finely chopped onions, green chilies, and green beans are sautéed into the mixture, adding subtle crunch and mild bitterness that balances the richness of the semolina. In some preparations, ginger or cashews may be included for extra depth, but the core remains vegetable-forward and spiced lightly with salt and optional lemon juice for tang. Preparation is straightforward and quick, typically taking under 10 minutes once the is roasted; hot water or thin is poured over the tempered ingredients and , then stirred until it absorbs the liquid and thickens into a soft, porridge-like consistency. It is often served plain as a warm or accompanied by coconut chutney for added creaminess. upma holds particular popularity as a staple in and , where it is referred to as rava upma in the former and uppittu in the latter, reflecting subtle regional tweaks like the use of in versions for richer flavor. Nutritionally, semolina upma is high in carbohydrates, with a typical serving (about 200g) providing approximately 40-60 grams primarily from the , offering sustained energy ideal for . The addition of contributes and micronutrients, while the overall count is around 250-400 per serving, varying by ingredients and portion size, supporting its role as a filling yet light morning meal.

Vermicelli Upma

Vermicelli upma, known regionally as semiya upma, features roasted noodles as its primary base, which are typically broken into manageable lengths if they are long strands to facilitate even cooking and flavor absorption. This noodle-like structure allows the vermicelli to rapidly soak up the aromatic spices and seasonings, resulting in a light, fluffy texture that distinguishes it within the upma family. Key additions enhance its savory profile without overwhelming the vermicelli, including a squeeze of lemon juice for a bright tang, roasted or cashews for crunch, and minimal like finely chopped onions, green chilies, and carrots to provide subtle freshness and color. These elements ensure the dish remains simple yet flavorful, emphasizing the vermicelli's delicate consistency. Preparation involves a brief optional soak of the in warm water for a few minutes if it is not pre-roasted, followed by the tempering ingredients and before adding the noodles to water; the entire cooking process for the takes only 5-7 minutes with approximately 1.5 to 2 cups of water per cup of , owing to its quick absorption rate. It commonly starts with tempering mustard seeds and dried red chilies in oil or for foundational flavor. In and , semiya upma holds particular popularity as a light evening snack, often prepared quickly for its nourishing yet non-heavy qualities. While the savory version dominates traditional preparations, an adaptation incorporates for sweetness, transforming it into a dessert-like treat garnished with nuts and , though this is less common in everyday meals.

Rice and Wheat Upma

Rice upma, known regionally as arisi upma, is prepared using rice or combined with , which are soaked together for 10 minutes to 2 hours before being coarsely ground into a rava-like consistency. This soaking process, sometimes extended overnight for optional slight , contributes to a softer, more digestible texture upon cooking. The mixture is then tempered with mustard seeds, urad , curry leaves, green chilies, , and , before adding boiling water and simmering until the grains absorb the liquid and form a fluffy , typically taking 20-30 minutes. As a gluten-free alternative, rice upma is popular in Indian regions such as , where it serves as a traditional dish enjoyed with sambar or coconut chutney. Wheat upma, often made with coarse broken wheat known as dalia or godhuma rava, incorporates lentils such as chana dal and urad dal for added robustness and nutty flavors during tempering. The wheat is typically dry-roasted first to enhance aroma, then sautéed with onions, green chilies, and vegetables like carrots and peas, followed by the addition of water in a 1:3 ratio and simmering for 15-20 minutes until tender. Unlike quicker semolina versions, this preparation requires longer cooking to achieve the desired consistency, often using a pressure cooker for efficiency in modern adaptations. Common in South Indian cuisine and across India, where it is known as godhuma rava upma or dalia upma, it provides a heartier option suited to diverse vegetable inclusions and regional spice profiles. Both variations yield a denser, chewier texture compared to upma, with upma offering a lighter, more absorbent quality and upma delivering greater satiation from its fibrous grains. They are commonly served mixed with to balance the savory elements and add a cooling contrast, making them versatile for or light meals.

Other Grain-Based Variations

Kesari bhath, a sweet variation of upma from , is prepared by roasting in and cooking it with , , for color and aroma, and garnished with fried nuts and raisins. This dessert-like dish differs from savory upma by incorporating and is often served during festivals or as part of a platter alongside khara bath. Corn-based upma adaptations use cornflakes or as the primary grain, roasted with spices like and mustard seeds to create a crunchy, savory . In North Indian fusions, (makki ka atta) is tempered with and vegetables, offering a gluten-free alternative with a distinct nutty texture. Upma , a hybrid from , involves filling a thin crepe made from soaked and ground moong batter with prepared upma, then pan-frying it to a crisp. The green gram crepe provides a protein-rich base, while the upma adds savory depth, making it a popular breakfast. Millet-based upma variations utilize grains like , , or semolina, roasted and cooked similarly to traditional upma but with enhanced nutritional profiles including higher and protein content. These adaptations, developed for ready-to-cook mixes, maintain the porridge-like consistency while promoting millet consumption for benefits in Indian diets. For instance, upma dry mixes have shown good shelf-life stability up to six months under ambient conditions. Oats upma represents a modern, health-conscious twist, where rolled oats replace semolina and are stir-fried with vegetables and tempering spices for a low-glycemic breakfast option. Quinoa upma follows a similar preparation, substituting quinoa for its complete protein profile, appealing to contemporary wellness trends in Indian cuisine.

Cultural and Culinary Role

Significance in Indian Cuisine

Upma holds a prominent place in as a quick and affordable or option, particularly emblematic of South Indian culinary simplicity and resourcefulness. Originating as a straightforward preparation using basic pantry staples like and minimal seasonings, it reflects the thriftiness of everyday home cooking and traditions across regions such as , , and . Its ease of assembly—requiring under 30 minutes—makes it a staple in busy households and all-day diners, where it serves as a versatile, no-fuss meal that can be enjoyed at any time of day. The dish's adaptability extends from traditional street-side vendors to contemporary home kitchens, and it has notably influenced fusion creations within the . In global contexts, upma inspires innovations like quinoa-based versions for added protein or avocado-infused preparations, blending South Indian flavors with international ingredients while preserving its quick-cook appeal. This versatility has propelled its recognition beyond , appearing on diverse restaurant menus as a low-calorie, nutritious ranked among the world's top varieties. Nutritionally, upma provides a balanced profile with carbohydrates from grains for sustained energy, dietary fiber for gut , and vitamins from incorporated like carrots and peas. A typical serving yields approximately 150-200 calories, with 20-25 grams of carbohydrates, 2-3 grams of , 3-4 grams of protein, and low content (around 4-5 grams) when prepared with minimal oil. Its benefits include supporting through fiber-rich additions and B-complex vitamins for metabolism, while gluten-free variants using or millets cater to dietary restrictions. Upma also serves as a foundational element in other dishes, extending its culinary influence within Indian meals. It forms the base for spiced preparations like khara bath, a popular variation enhanced with tomatoes and vegetables, often paired in breakfast platters. Additionally, it integrates seamlessly into thalis as a savory component, complementing curries and chutneys for a complete, balanced repast.

Serving Traditions and Adaptations

Upma is traditionally served hot as a staple in n households, where it provides a comforting, savory start to the day. Common accompaniments include coconut chutney, sambar, , or a zesty pickle, which add tangy or cooling contrasts to its mildly spiced flavor. In , it is frequently enjoyed alongside , enhancing the morning ritual with its aromatic bitterness. The dish holds cultural significance in various serving occasions beyond daily meals, such as during festival fasts like Navratri, where millet-based versions using barnyard or samak millet replace to align with guidelines. Upma is also offered as prasadam in temples, particularly in South Indian traditions, symbolizing simple, sattvic nourishment for devotees. Regional customs vary in presentation and consumption. In rural South Indian settings, upma is often served steaming in bowls for an eco-friendly, traditional touch. Urban adaptations may include garnishes like fried sev for crunch or fresh seeds for sweetness, reflecting contemporary tastes. typically involves eating with the right hand to form small portions, though spoons are used for convenience, especially with children or in formal settings; its soft texture makes it suitable for . Modern adaptations have expanded upma's appeal to diverse dietary needs. Vegan versions substitute oil or for , maintaining the dish's richness without animal products. Low-carb interpretations use grated as a base instead of grains, catering to keto or diabetic-friendly diets while preserving the savory profile. Millet variations, already rooted in traditions, have gained traction as nutrient-dense, gluten-free options in health-conscious urban cooking.

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  56. https://rainbowplantlife.com/40-fantastic-vegan-indian-recipes/
  57. https://www.dietdoctor.com/recipes/low-carb-upma-indian-breakfast-dish
  58. https://zeenews.india.com/lifestyle/from-smoothie-bowls-to-millet-upma-6-trending-morning-meals-in-2025-2947636.html
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