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Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt

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Tarla Dalal

 06 December, 2024

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About Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt down arrow
Ingredients down arrow
Methods down arrow
Like Semiya veg upma down arrow
Roasting Whole wheat semiya down arrow
Method for semiya vegetable upma down arrow
Cooking the vegetable semiya upma down arrow
Health Benefits of Semiya Veg Upma down arrow
Nutrient values down arrow
semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | with 26 amazing images.

semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | is a low salt Indian breakfast especially for high blood pressure patients. Learn how to make healthy semiya upma.

To make semiya veg upma, heat a broad non-stick pan, add the vermicelli and dry roast it on medium flame for 3 minutes or till it turns golden brown in colour. Remove from the flame and keep aside. Heat the oil in the same broad non-stick pan and add the mustard seeds and urad dal and salute on a medium flame for 30 seconds. When the seeds crackle, add the onions, green chillies and curry leaves and sauté on medium flame for 2 minutes. Add the carrots, peas and ¼ cup water and mix well. Cover with a lid and cook on medium flame for 4 minutes or till the vegetables get cooked, while stirring occasionally. Add the vermicelli, 1 cup of hot water and salt and mix well. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally. Switch off the flame, add the lemon juice and mix well. Serve hot.

Whole wheat vermicelli vegetable upma is a quick nourishing breakfast because it can be cooked quite swiftly and does not require much advance planning or preparations.

This is a healthier version of seviyan upma with lots of colourful veggies and just the right amount of salt. A traditional tempering boosts the aroma of this low salt semiya upma for hypertension while a squeeze of lime accentuates its flavour. It is a wise breakfast choice for those with high blood pressure as we have used limited quantities of salt in this recipe. For diabetics, we recommend half serving at a time.

The veggies add colour while also adding nutrients to this healthy semiya upma. Carrots add in vitamin A - necessary for healthy skin and vision, while the green add in fibre – a nutrient needed to manage blood cholesterol levels, blood pressure and also a healthy digestive system.

Tips for semiya veg upma. 1. Remember to chop the carrots finely, so they cook faster and also give a good mouthfeel. 2. Try to cover and cook this upma as we have shown in the recipe, to preserve nutrients. 3. After adding lemon juice do not cook, else it will lend a bitter taste.

You can also have a go at other low-salt breakfast recipes like Poha Handwa and Mini Carrot and Cabbage Buckwheat Pancake.

Enjoy semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | with step by step photos.

Tags

Preparation Time

15 Mins

Cooking Time

16 Mins

Total Time

31 Mins

Makes

3 servings

Ingredients

Method
For semiya vegetable upma
  1. To make semiya veg upma, heat a broad non-stick pan, add the vermicelli and dry roast it on medium flame for 3 minutes or till it turns golden brown in colour. Remove from the flame and keep aside.
  2. Heat the oil in the same broad non-stick pan and add the mustard seeds and urad dal and salute on a medium flame for 30 seconds.
  3. When the seeds crackle, add the onions, green chillies and curry leaves and sauté on medium flame for 2 minutes.
  4. Add the carrots, peas and ¼ cup water and mix well. Cover with a lid and cook on medium flame for 4 minutes or till the vegetables get cooked, while stirring occasionally.
  5. Add the vermicelli, 1 cup of hot water and salt and mix well. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally.
  6. Switch off the flame, add the lemon juice and mix well.
  7. Serve the semiya veg upma hot.

Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt recipe with step by step photos

Like Semiya veg upma

 

    1. Like Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma | then see our collection of healthy Indian snack recipes.  
Roasting Whole wheat semiya

 

    1. This is what whole wheat semiya looks like. We have bought the unroasted variety.
    2. Put 1 cup whole wheat semiya in a non stick pan. 
    3. Roast the semiya for 3 minutes stirring often to ensure no part gets burnt. Roast till brown in colour. Prefer to roast on a slow to medium flame to avoid it from burning.
Method for semiya vegetable upma

 

    1. To make Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma heat 1 tablespoon coconut oil in a kadhai. 
    2. Add 1/2 tsp mustard seeds ( rai / sarson).
    3. Add 1 tsp urad dal (split black lentils). 
    4. Sauté on a medium flame for 30 seconds till the mustard seeds crackle.
    5. Add 1/2 cup finely chopped onions.
    6. Add 1 tsp finely chopped green chillies. If you like your upma slighlty spicy then add 1 1/2 tsp chopped green chillies. Still want it a bit more spicy then make it 2 tsp.
    7. Add 4 curry leaves (kadi patta).
    8. Sauté on medium flame for 2 minutes.
    9. Add 1/2 cup finely chopped carrot.
    10. Add 1/2 cup green peas.
    11. Add ¼ cup water.
    12. Mix well.
    13. Cover with a lid and cook on medium flame for 4 minutes, while stirring occasionally.
    14. Take off the flame. This is what it looks like.
Cooking the vegetable semiya upma

 

    1. To cook the vegetable semiya upma, add the roasted whole wheat vermecelli.
    2. Add 1 cup of hot water.
    3. Add 1/8 tsp salt. If you are not suffering from low blood pressure, then add salt to taste.
    4. Mix well.
    5. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally.
    6. Switch off the flame. This is what the Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma | looks like.
    7. Finally add 1 tsp lemon juice.
    8. Mix Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma well.
    9. Serve Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma hot.
Health Benefits of Semiya Veg Upma

 

    1. Semiya Veg Upma - A low salt breakfast for Hypertension.
    2. Apart from being low in salt, this upma is also enriched with fibre (3.8 g / serving) due to the addition of veggies. 
    3. This upma fulfils 11% of our day's requirement for vitamin A.
    4. It is also a good source of phosphorus, calcium and magnesium.
    5. Heart patients with high blood pressure can also enjoy this upma. 
    6. For diabetics, we recommend half serving at a time.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy126 cal
Protein3.8 g
Carbohydrates19.7 g
Fiber3.8 g
Fat3.6 g
Cholesterol0 mg
Sodium141.6 mg

Click here to view Calories for Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt

The Nutrient info is complete

Your Rating*

user
kanwal

March 13, 2025, midnight

5 
user
pradeep panicker

March 13, 2025, midnight

yummy taste

5 
user
Tarla Dalal

March 13, 2025, midnight

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

user
Rajesh patel

March 13, 2025, midnight

5 
user
jaya

March 13, 2025, midnight

i am looking fir recipies for reducing high blood pressure maam

5 
user
Tarla Dalal

March 13, 2025, midnight

Here is the link. https://www.tarladalal.com/recipes-for-High-Blood-Pressure-644

user
Priti Patel

March 13, 2025, midnight

Hi Superb recipe ! Everybody loved it.Thanks

5 
user
Tarla Dalal

March 13, 2025, midnight

Priti, great to hear that. Would love to hear from you again.

user
Mruga D

March 13, 2025, midnight

Perfect recipe for High B.P. people...made in a jiffy...even people without B.P. problem can relish it!

5 
user
Foodie #640326

March 13, 2025, midnight

Nice low calorie recipe??

5 
user
Lana

March 13, 2025, midnight

I just made this dish for breakfast. It is quite tasty. I added lots of vegetables. The vermicelli needs to be uniformly dry roasted to prevent sticking together. Great recipe. Thanks

5 
user
Sangita

March 13, 2025, midnight

When do u use the one cup of wheat. Not mentioned

5 
user
Tarla Dalal

March 13, 2025, midnight

hi sangita,There isnt any wheat used in the recipe. please go through again!!

user
Foodie #679283

March 13, 2025, midnight

So easy, tasty and quick. Will make it again.

5 
user

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