Upma for breakfast but still hungry? Mumbai nutritionist shares a protein-rich upma recipe with 25g protein and 435 calories

Upma is a familiar breakfast favourite, but if you often find yourself hungry again soon after eating it, the dish may need a little nutritional upgrade. Mumbai-based nutritionist Vanshika Khurana has shared a version that adds yoghurt and silken tofu to the usual suji base, along with vegetables and peanuts. The result is a creamy, filling breakfast that, according to Khurana, provides 435 calories, 24.8g protein and 7g fibre per serving.

What makes this upma different?

Traditional upma gets most of its substance from semolina, or suji. Khurana's recipe adds two protein-containing ingredients, yoghurt and silken tofu, to make the breakfast more filling. The recipe is designed as one serving and uses 50g suji, 100g yoghurt and 100g silken tofu. It also includes vegetables such as carrot, green peas and onion, along with peanuts for additional texture.

The combination makes the familiar breakfast dish a little more substantial without turning it into a complicated meal.

Ingredients for protein-rich upma

For one serving, start with 50g suji, 100g yoghurt and 100g silken tofu. You’ll also need a teaspoon of oil, a few peanuts, mustard and cumin seeds, a pinch of hing, urad dal and curry leaves for the tempering. Add a small chopped onion, garlic, green chilli, half a carrot and a quarter cup of green peas. Finish with turmeric, red chilli powder, salt, optional raisins and sweetener, plus water to bring everything together.

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How to make the upma?

- Start by blending the yoghurt and silken tofu together until smooth. Keep this mixture aside while you prepare the tempering.

- Heat the oil in a pan and add mustard seeds, cumin seeds, hing, urad dal, peanuts and curry leaves. Once the ingredients become fragrant, add the chopped garlic, green chilli and onion. Sauté until the onion softens.

- Next, add the suji and roast it for around 2-3 minutes, until it turns lightly golden.

- Meanwhile, bring water to a boil with the chopped carrot, green peas and optional raisins. Once boiling, add the water to the roasted suji and mix everything well.

- Now comes the protein-rich twist. Stir in the yoghurt and tofu blend, followed by turmeric, red chilli powder, salt and a little sweetener if you prefer it.

- Cook the mixture over low heat for 4-6 minutes, stirring continuously. The upma should become soft and creamy.

Is this upma a good breakfast option?

Khurana's version adds protein and fibre to a breakfast that is often primarily carbohydrate-based. The inclusion of vegetables also adds variety and texture, while yoghurt and tofu make the consistency creamier.

If you enjoy upma but want a more filling version, this recipe offers an easy way to change up the standard preparation without completely abandoning the familiar dish. As with any recipe, individual nutritional needs can vary, so portion sizes and ingredients can be adjusted accordingly.