The Healthify Food Library

The Healthify Food Library

Sooji Upma



Sooji Upma is a popular South Indian breakfast dish made with semolina, vegetables, and spices. It is a quick and easy dish to make and is often served with chutney or sambar. The semolina is cooked in oil or ghee and then mixed with vegetables, spices, and water to create a thick porridge-like consistency. Sooji upma is a healthy and nourishing meal to start the day.

Macronutrients Breakdown

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The Healthify Food Library


The Healthify Food Library



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sooji (semolina)

1 cup

chopped onion

1/2 cup

chopped green chillies

1/4 cup

chopped coriander leaves

1/4 cup

chopped carrots

1/4 cup

chopped green peas

1/4 cup

mustard seeds

1 teaspoon

cumin seeds

1 teaspoon

urad dal

1 teaspoon

chana dal

1 teaspoon

sprig curry leaves



2 teaspoons

Salt to taste


2 1/2 cups



Step 1:

Heat oil in a pan and add mustard seeds, cumin seeds, urad dal, and chana dal.

Step 2:

When the seeds start to splutter, add curry leaves, chopped onions, green chillies.

Step 3:

Saute for a few minutes and then add green peas and carrots.

Step 4:

Saute for few minutes and then add suji and fry for few more minutes.

Step 5:

Stir everything together and add salt and 2 and half cups of water.

Step 6:

Cover the pan and let the sooji cook for 10 minutes on low heat.

Step 7:

Once the sooji is cooked, add chopped coriander leaves and mix everything together.

Step 8:

Serve hot with chutney. Enjoy!

Did you know?

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How many users have tracked it?

We've got some serious foodies in our community! 51556 users have chowed down on Sooji Upma a whopping 75116 times.

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Where was it consumed the most?

Hungry much? These cities certainly are! Hyderabad, Bengaluru, Pune, Kolkata, Indore are the top 5 cities gobbling up Sooji Upma like there's no tomorrow.

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When was it eaten the most?

When it comes to Sooji Upma, our users are head over heels in september, november, but the interest cools down in january.

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Who preferred this food the most?

It's official: Sooji Upma is the food of choice for 28-30 female, with people of >40 BMI also on board.

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Frequently Asked Questions