Iahas-Upma-Savory Cream of wheat

Upma (Savory Cream of wheat)


Upma is a a savory breakfast preparation from southern part of India. It is made with bear mush or cream of wheat. It is easy to prepare and can also be served as a side dish with other meals. It can be modified in a number of ways to incorporate your favorite vegetables and spices.

It is good for all 3 doshas

Prep Time: 15 Minutes
Total Time: 20 Minutes
Serves: 2 persons


  • 1 cup Semolina or Cream of wheat
  • 1 ¼ T Ghee (preferably cow’s)
  • 1 t each of mustard seeds and cumin seeds
  • A pinch of asafoetida
  • 4 to 5 fresh curry leaves
  • ½ tsp turmeric (optional)
  • 1/2 t finely chopped green chili
  • 1 T chopped shallots
  • 1 T carrots (optional)
  • 1 T green peas (optional)
  • Chopped cilantro for garnish
  • Salt to taste preferably Himalayan salt
  • 3 cups of water


  1. Roast the cream of wheat until golden brown and fragrant in a dry pan over medium flame and set aside.
  2. Heat ghee in a saucepan, then add mustard and cumin seeds.
  3. When the seeds sputter, stir in other spices, shallots, chili, curry leaves, carrots, and peas, and saute until onion turns golden brown.
  4. Add salt and water, bring it to a boil and then add the roasted semolina.
  5. Stir continuously to prevent lumps and let it cook for 3 to 4 minutes till grains swell up.
  6. Garnish with cilantro and serve.

Serving suggestions

Add lemon juice or plain yoghurt for enhanced flavors.

Check out the Ayurvedic benefits of ingredients used in this recipe

Chinmayi Kulkarni

Chinmayi is a Nutritionist turned Marketer, with Masters in both Marketing and Nutrition. Her focus is to combine her knowledge to understand and evangelize Ayurveda.

Popular posts like this

Reader Interactions

Do you want to learn more? Ask us! OR Do you know more about this topic? Educate us.