Semiya Upma
Semiya Upma is a popular South Indian breakfast dish made by roasting and cooking fine vermicelli (semiya) with a tempering of spices, lentils, and vegetables. It typically includes ingredients like mustard seeds, curry leaves, onions, green chilies, and a mix of vegetables such as carrots, peas, and beans, often garnished with fresh cilantro and a squeeze of lemon. The dish is known for its light, fluffy texture and savory flavor, making it a quick and satisfying meal.
🍽️ Nutrition at a glance
Semiya Upma is primarily a carbohydrate-rich dish due to the vermicelli base, with moderate fat from the tempering oil and minimal protein unless enriched with lentils or nuts. It provides essential nutrients like B vitamins, iron, and dietary fiber from the vegetables, with a rough calorie estimate of 200-250 kcal per serving.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 35 g |
| Fat | 6 g |
| Fiber | 2.5 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 2.1 mg |
| Potassium | 180 mg |
| Calcium | 45 mg |
| Magnesium | 30 mg |
| Phosphorus | 80 mg |
| Thiamin (B1) | 0.15 mg |
| Folate | 40 mcg |
| Niacin (B3) | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Semiya Upma is a versatile and economical dish in South Indian households, often adapted with seasonal vegetables or leftovers, reflecting the region's emphasis on resourceful cooking. Nutritionally, the combination of tempered spices like mustard seeds and curry leaves offers antioxidants and digestive benefits, making it a flavorful yet balanced option.
