Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt


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Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt

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semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | with 26 amazing images.

semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | is a low salt Indian breakfast especially for high blood pressure patients. Learn how to make healthy semiya upma.

To make semiya veg upma, heat a broad non-stick pan, add the vermicelli and dry roast it on medium flame for 3 minutes or till it turns golden brown in colour. Remove from the flame and keep aside. Heat the oil in the same broad non-stick pan and add the mustard seeds and urad dal and salute on a medium flame for 30 seconds. When the seeds crackle, add the onions, green chillies and curry leaves and sauté on medium flame for 2 minutes. Add the carrots, peas and ¼ cup water and mix well. Cover with a lid and cook on medium flame for 4 minutes or till the vegetables get cooked, while stirring occasionally. Add the vermicelli, 1 cup of hot water and salt and mix well. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally. Switch off the flame, add the lemon juice and mix well. Serve hot.

Whole wheat vermicelli vegetable upma is a quick nourishing breakfast because it can be cooked quite swiftly and does not require much advance planning or preparations.

This is a healthier version of seviyan upma with lots of colourful veggies and just the right amount of salt. A traditional tempering boosts the aroma of this low salt semiya upma for hypertension while a squeeze of lime accentuates its flavour. It is a wise breakfast choice for those with high blood pressure as we have used limited quantities of salt in this recipe. For diabetics, we recommend half serving at a time.

The veggies add colour while also adding nutrients to this healthy semiya upma. Carrots add in vitamin A - necessary for healthy skin and vision, while the green add in fibre – a nutrient needed to manage blood cholesterol levels, blood pressure and also a healthy digestive system.

Tips for semiya veg upma. 1. Remember to chop the carrots finely, so they cook faster and also give a good mouthfeel. 2. Try to cover and cook this upma as we have shown in the recipe, to preserve nutrients. 3. After adding lemon juice do not cook, else it will lend a bitter taste.

You can also have a go at other low-salt breakfast recipes like Poha Handwa and Mini Carrot and Cabbage Buckwheat Pancake.

Enjoy semiya veg upma recipe | whole wheat vermicelli vegetable upma | healthy semiya upma | low salt semiya upma for hypertension | with step by step photos.

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Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt recipe - How to make Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
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Method

For semiya vegetable upma

    For semiya vegetable upma
  1. To make semiya veg upma, heat a broad non-stick pan, add the vermicelli and dry roast it on medium flame for 3 minutes or till it turns golden brown in colour. Remove from the flame and keep aside.
  2. Heat the oil in the same broad non-stick pan and add the mustard seeds and urad dal and salute on a medium flame for 30 seconds.
  3. When the seeds crackle, add the onions, green chillies and curry leaves and sauté on medium flame for 2 minutes.
  4. Add the carrots, peas and ¼ cup water and mix well. Cover with a lid and cook on medium flame for 4 minutes or till the vegetables get cooked, while stirring occasionally.
  5. Add the vermicelli, 1 cup of hot water and salt and mix well. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally.
  6. Switch off the flame, add the lemon juice and mix well.
  7. Serve the semiya veg upma hot.

Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt recipe with step by step photos

Like Semiya veg upma

  1. Like Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma | then see our collection of healthy Indian snack recipes.  

Roasting Whole wheat semiya

  1. This is what whole wheat semiya looks like. We have bought the unroasted variety.
  2. Put 1 cup whole wheat semiya in a non stick pan. 
  3. Roast the semiya for 3 minutes stirring often to ensure no part gets burnt. Roast till brown in colour. Prefer to roast on a slow to medium flame to avoid it from burning.

Method for semiya vegetable upma

  1. To make Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma heat 1 tablespoon coconut oil in a kadhai. 
  2. Add 1/2 tsp mustard seeds ( rai / sarson).
  3. Add 1 tsp urad dal (split black lentils)
  4. Sauté on a medium flame for 30 seconds till the mustard seeds crackle.
  5. Add 1/2 cup finely chopped onions.
  6. Add 1 tsp finely chopped green chillies. If you like your upma slighlty spicy then add 1 1/2 tsp chopped green chillies. Still want it a bit more spicy then make it 2 tsp.
  7. Add curry leaves (kadi patta).
  8. Sauté on medium flame for 2 minutes.
  9. Add 1/2 cup finely chopped carrot.
  10. Add 1/2 cup green peas.
  11. Add ¼ cup water.
  12. Mix well.
  13. Cover with a lid and cook on medium flame for 4 minutes, while stirring occasionally.
  14. Take off the flame. This is what it looks like.

Cooking the vegetable semiya upma

  1. To cook the vegetable semiya upma, add the roasted whole wheat vermecelli.
  2. Add 1 cup of hot water.
  3. Add 1/8 tsp salt. If you are not suffering from low blood pressure, then add salt to taste.
  4. Mix well.
  5. Cover with a lid and cook on medium flame for another 6 minutes, while stirring occasionally.
  6. Switch off the flame. This is what the Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma | looks like.
  7. Finally add 1 tsp lemon juice.
  8. Mix Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma well.
  9. Serve Semiya veg upma | whole wheat vermecelli vegetable upma | healthy semiya upma hot.

Health Benefits of Semiya Veg Upma

  1. Semiya Veg Upma - A low salt breakfast for Hypertension.
  2. Apart from being low in salt, this upma is also enriched with fibre (3.8 g / serving) due to the addition of veggies. 
  3. This upma fulfils 11% of our day's requirement for vitamin A.
  4. It is also a good source of phosphorus, calcium and magnesium.
  5. Heart patients with high blood pressure can also enjoy this upma. 
  6. For diabetics, we recommend half serving at a time.

Nutrient values (Abbrv) per serving
Energy126 cal
Protein3.8 g
Carbohydrates19.7 g
Fiber3.8 g
Fat3.6 g
Cholesterol0 mg
Sodium141.6 mg

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Reviews

Semiya Vegetable Upma, Vermicelli Veg Upma Low Salt
5
 on 25 Apr 21 09:34 PM


yummy taste
| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Reply
26 Apr 21 05:14 PM
Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe
5
 on 11 Jun 20 01:17 PM


i am looking fir recipies for reducing high blood pressure maam
| Hide Replies
Tarla Dalal    Here is the link. https://www.tarladalal.com/recipes-for-High-Blood-Pressure-644
Reply
11 Jun 20 03:23 PM
Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe
5
 on 28 May 20 05:20 PM


Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe
5
 on 10 Jul 19 04:49 PM


Hi Superb recipe ! Everybody loved it.Thanks
| Hide Replies
Tarla Dalal    Priti, great to hear that. Would love to hear from you again.
Reply
11 Jul 19 11:31 AM
Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe
5
 on 22 Jun 19 11:24 AM


When do u use the one cup of wheat. Not mentioned
| Hide Replies
Tarla Dalal    hi sangita,There isnt any wheat used in the recipe. please go through again!!
Reply
24 Jun 19 04:09 PM
Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe
5
 on 07 Jan 18 10:38 PM


I just made this dish for breakfast. It is quite tasty. I added lots of vegetables. The vermicelli needs to be uniformly dry roasted to prevent sticking together. Great recipe. Thanks
Seviyan Upma ( High Blood Pressure )
5
 on 22 Jul 17 09:53 AM


Seviyan Upma ( High Blood Pressure )
5
 on 02 May 16 02:40 PM


Nice low calorie recipe??
Seviyan Upma ( High Blood Pressure )
5
 on 02 Aug 13 10:45 AM


Perfect recipe for High B.P. people...made in a jiffy...even people without B.P. problem can relish it!