Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 270 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the semolina and cut the curry leaves and mustard seeds evenly.
- Warm the ghee and bloom the cumin and ginger until aromatic.
- Add the main ingredient and vegetables, stir for one minute, then pour in the water.
- Cook at a steady simmer until tender and cohesive; stir more often as the mixture thickens.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian breakfast grain tradition)
Plain Semolina Upma is served freshly cooked and warm as a grain-based morning meal. Vata: make it softer and use a little extra ghee. Pitta: favor cooling aromatics and moderate sour garnish. Kapha: keep it light, dry, and modestly spiced.
USDA Nutrition Facts for Plain Semolina Upma
| Nutrient | Per 100g | Per Serving (1 serving (266g)) |
|---|---|---|
| Energy (Calories) | 108 kcal | 286 kcal |
| Protein | 3.4 g | 9.0 g |
| Total Carbohydrates | 18.8 g | 50.1 g |
| Dietary Fiber | 1.1 g | 2.9 g |
| Total Sugars | 0.01 g | 0.04 g |
| Total Fat | 1.9 g | 5.1 g |
| Calcium | 12.4 mg | 33.0 mg |
| Iron | 0.53 mg | 1.41 mg |
| Magnesium | 15.0 mg | 40.0 mg |
| Phosphorus | 38.1 mg | 101.4 mg |
| Potassium | 57 mg | 153 mg |
| Sodium | 149 mg | 398 mg |
| Zinc | 0.30 mg | 0.80 mg |
| Copper | 0.06 mg | 0.16 mg |
| Manganese | 0.18 mg | 0.47 mg |
| Selenium | 0.6 µg | 1.6 µg |
| Vitamin C | 0.08 mg | 0.2 mg |
| Vitamin A (RAE) | 13.2 µg | 35.0 µg |
| Vitamin E | 0.07 mg | 0.19 mg |
| Vitamin K | 2.3 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.87 mg | 2.31 mg |
| Vitamin B6 | 0.03 mg | 0.08 mg |
| Folate (DFE) | 18.8 µg | 50.0 µg |
| Choline | 1.0 mg | 2.7 mg |
