Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 260 g | Sweet · Cooling |
 Carrot, diced small | 100 g | Sweet, Bitter · Heating |
 Green peas | 80 g | Sweet, Astringent · Cooling |
 Curry leaves | 3 g | Bitter, 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 diced small carrot and green peas and curry leaves 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)
Vegetable 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 Vegetable Upma
| Nutrient | Per 100g | Per Serving (1 serving (307g)) |
|---|---|---|
| Energy (Calories) | 98 kcal | 300 kcal |
| Protein | 3.2 g | 9.8 g |
| Total Carbohydrates | 17.3 g | 53.4 g |
| Dietary Fiber | 1.5 g | 4.5 g |
| Total Sugars | 0.8 g | 2.4 g |
| Total Fat | 1.6 g | 5.0 g |
| Calcium | 14.2 mg | 43.8 mg |
| Iron | 0.55 mg | 1.70 mg |
| Magnesium | 14.8 mg | 45.7 mg |
| Phosphorus | 40.1 mg | 123.5 mg |
| Potassium | 88 mg | 272 mg |
| Sodium | 135 mg | 416 mg |
| Zinc | 0.34 mg | 1.05 mg |
| Copper | 0.06 mg | 0.20 mg |
| Manganese | 0.18 mg | 0.55 mg |
| Selenium | 0.1 µg | 0.4 µg |
| Vitamin C | 3.1 mg | 9.6 mg |
| Vitamin A (RAE) | 81.7 µg | 251.3 µg |
| Vitamin E | 0.18 mg | 0.56 mg |
| Vitamin K | 4.7 µg | 14.4 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.93 mg | 2.87 mg |
| Vitamin B6 | 0.05 mg | 0.14 mg |
| Folate (DFE) | 21.0 µg | 64.8 µg |
| Choline | 3.1 mg | 9.4 mg |
