Sorghum Vermicelli Upma is a healthy and satisfying twist on the classic South Indian upma. This dish replaces refined wheat or rice vermicelli with sorghum based vermicelli. making it richer in fiber. easier to digest. and perfect for a balanced lifestyle 🌿.
Upma is loved for its simplicity and versatility. When prepared using sorghum vermicelli. it becomes an ideal meal for breakfast. light lunch. or evening snack. The soft texture of vermicelli combined with aromatic tempering. fresh vegetables. and subtle spices makes this dish comforting yet nourishing.
Sorghum. also known as jowar. is one of the oldest cultivated grains and is widely valued for its health benefits. Including it in everyday meals like upma is a simple way to improve nutrition without changing familiar flavors.
🌾 Why Sorghum Is a Smart Grain Choice
Sorghum is a gluten free whole grain packed with essential nutrients. It digests slowly and provides steady energy throughout the day. making it suitable for people of all age groups. Unlike refined grains. sorghum supports gut health and helps maintain stable blood sugar levels.
✨ Key benefits of sorghum
✔ High in dietary fiber
✔ Supports digestion and gut health
✔ Helps regulate blood sugar
✔ Naturally gluten free
✔ Keeps you full for longer hours
Using sorghum vermicelli in upma turns a simple dish into a wholesome and balanced meal.
🛒 Ingredients Required
For Vermicelli
- Sorghum vermicelli – 1 cup
- Water – as needed
- Salt – as per taste
Vegetables
- Onion finely chopped – 1
- Carrot finely chopped – 1
- Green beans finely chopped – 8 to 10
- Green peas – ¼ cup
Tempering
- Oil – 2 tablespoons
- Mustard seeds – 1 teaspoon
- Cumin seeds – 1 teaspoon
- Urad dal – 1 teaspoon
- Chana dal – 1 teaspoon
- Dry red chilies – 2
- Curry leaves – few
- Asafoetida hing – a pinch
Flavor Enhancers
- Green chilies finely chopped – 2
- Ginger finely chopped – 1 teaspoon
- Lemon juice – optional
- Fresh coriander leaves – chopped
👩🍳 Step by Step Preparation
🔹 Step 1. Cooking the Sorghum Vermicelli
Bring enough water to boil in a large pot. Add salt and then add sorghum vermicelli. Cook according to packet instructions until the vermicelli becomes soft but not mushy. Drain immediately and rinse lightly with water to prevent sticking. Keep aside.
Proper cooking of vermicelli is important to achieve a fluffy and non sticky upma.
🔹 Step 2. Preparing the Tempering
Heat oil in a wide pan or kadai. Add mustard seeds and allow them to splutter. Add cumin seeds followed by urad dal and chana dal. Fry until the dals turn golden and aromatic.
Add dry red chilies. curry leaves. and asafoetida. Sauté carefully until curry leaves become crisp and release a rich aroma ✨.
🔹 Step 3. Sautéing Aromatics and Vegetables
Add chopped onions to the tempering and sauté until they turn translucent. Add ginger and green chilies. Sauté until the raw aroma disappears.
Add all the chopped vegetables and green peas. Sprinkle a little salt. Mix well and cook on medium flame for 3 to 4 minutes. The vegetables should become soft but still retain a slight crunch for texture and freshness.
🔹 Step 4. Combining Vermicelli and Vegetables
Lower the flame and add the cooked sorghum vermicelli to the vegetable mixture. Mix gently using a spatula so the strands do not break. Adjust salt if required.
Cover and cook on low flame for 3 to 5 minutes. This step allows the vermicelli to absorb the flavors of the tempering and vegetables evenly.
🔹 Step 5. Final Touch
Turn off the flame and garnish with fresh coriander leaves. Add lemon juice if desired for a mild tangy taste. Let the upma rest for 2 to 3 minutes before serving.
😋 Serving Suggestions
Sorghum Vermicelli Upma tastes best when served hot. It pairs well with
🥥 Coconut chutney
🥣 Plain curd or yogurt
🌶️ Green chutney or pickle
This dish is perfect for breakfast. quick dinners. or as a light and healthy travel meal.
💡 Tips and Variations
✔ Do not overcook vermicelli to avoid a sticky texture
✔ Add roasted peanuts or cashews for crunch
✔ You can include capsicum or sweet corn for variation
✔ Use minimal oil for a lighter version
✔ Stir gently to keep vermicelli strands intact
🌿 Health Benefits
Sorghum Vermicelli Upma is rich in fiber. vitamins. and minerals. It supports digestion. improves gut health. and provides long lasting energy. This dish is suitable for diabetics. weight watchers. and people following gluten free diets.
Because it is light yet filling. it helps control hunger and prevents overeating.
🌟 Final Thoughts
Sorghum Vermicelli Upma is a wonderful way to enjoy a traditional comfort dish with added nutrition. The combination of soft vermicelli. fresh vegetables. and aromatic tempering makes it both soothing and satisfying ❤️.
Including sorghum based recipes like this in your daily meals is a simple step toward healthier eating without sacrificing taste.