Recognized as one of the leading Ayurveda Schools and Ayurvedic Health Spas outside of India.
Recognized as one of the leading Ayurveda Schools and Ayurvedic Health Spas outside of India.

Upma (Savory Breakfast)

© 1994, Excerpted with permission from Ayurvedic Cooking for Self-Healing
by Usha and Dr. Vasant Lad

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A delicious, savory south Indian breakfast dish, upma is easy to prepare and can be used as a side dish for other meals as well.

Roasting helps diminish the allergens, glutamine and other kapha qualities of the wheat.

Kapha can eat this in moderation if they increase the mustard seeds and chili. Bear Mush® is sweet, unctuous and cooling. It is very similar to Cream of Wheat® (creamed wheat). It is a quick cooking farina cereal made from wheat semolina.

Doshic Notes
Vata Pitta Kapha
Balancing for all three doshas

Ingredients
Upma (Savory Breakfast)

1 cup Bear Mush® or creamed wheat
1/2 cup safflower oil or ghee
1 tsp. black mustard seeds
1 tsp. cumin seeds
1 pinch hing
5 curry leaves
1/2 tsp. turmeric
1 small green chili, chopped fine
1 small onion, chopped
1/4 cup cilantro leaves, chopped
1/2 tsp. salt
3 cups water coconut and cilantro leaves for garnish

Preparation

Roast the creamed wheat in a heavy, dry pan over a medium heat until slightly brown. Stir or shake frequently. Set aside in a bowl to cool.

Heat a saucepan on medium and add the oil or ghee, then the mustard and cumin seeds. When the seeds pop, add the other spices except for salt. Stir in the onion, cilantro and chili and cook until the onion is browned. Add the salt and water and bring to a boil. Stir in the roasted mush very slowly. Let boil for 1-2 minutes while stirring continuously to prevent lumps from forming.

Garnish with coconut and chopped cilantro leaves.

Give each serving a squeeze of fresh lime.