Spring Vegetable Upma (Savory Semolina Bowl)

• Toast the semolina. Place the semolina in a dry skillet over medium heat. Toast for 3–4 minutes, stirring frequently, until lightly fragrant and just beginning to turn golden. Remove from heat and set aside.

• Prepare the tempering. In a medium saucepan, warm the ghee or coconut oil over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves, sautéing briefly until aromatic.

• Add aromatics and vegetables. Stir in the grated ginger, diced carrot, peas, turmeric, salt, and black pepper. Cook for 2–3 minutes until the vegetables begin to soften.

• Add water and simmer. Pour in the water and bring to a gentle boil.

• Stir in semolina. Reduce heat to low. Slowly add the toasted semolina while stirring continuously to prevent lumps.

• Cook until fluffy. Cover and cook for 3–5 minutes, stirring occasionally, until the semolina absorbs the water and becomes soft and fluffy.

• Finish and serve. Turn off the heat and let it sit covered for 2 minutes. Fluff with a fork and add a squeeze of fresh lemon juice. Garnish with cilantro if desired. Serve warm.

Ayurvedic Note

Upma is traditionally eaten warm and freshly prepared, which supports healthy digestion. The combination of mustard seeds, ginger, and curry leaves helps stimulate agni (digestive fire), while lightly cooked spring vegetables reduce heaviness associated with Kapha accumulation in late winter and early spring.

This savory semolina bowl is best enjoyed warm in the morning or as a light midday meal.