Indian Cream Of Wheat Savory Breakfast Recipe (Upma)

Start your day off with this healthy and hearty Indian cream of wheat recipe. It’s nutty, flavorful, and light on the tummy.

Sunday morning = upma + chai & coffee. My husband’s favorite for sure and I make every excuse to whip up a batch any chance I get. Savory breakfasts are not traditional in the United States, but in India it is such a common thing.

Don’t get me wrong, the sweet breakfasts are yummy, but my first choice would definitely be a savory dish like Indian cream of wheat.

How to Make Cream of Wheat

If you stick with me, you will have a savory Indian cream of wheat on the table in 30 minutes flat, here are the steps.

STEP 1: SOAK THE LENTILS

If using split pea lentil or urad dal lentil, soak in boiling water for 10 minutes. If not, skip this step.

STEP 2: PREPARE THE CREAM OF WHEAT

In a skillet over medium heat, add cream of wheat and dry roast, stirring often until fragrant and a bit crisp. Put in a bowl and set aside.

STEP 3: COMBINE THE INGREDIENTS & BUILD THE FLAVORS

In the same skillet over medium heat, heat olive oil and add cashews, mustard seeds, and curry leaves. Let sizzle for 30 seconds.

If using lentils, go ahead and add to the skillet and cook for 1 minute.

To the mixture add the onions, ginger, and peas, and cook for another minute or so.

Go ahead and add the garam masala and salt and cook until you start to get a light brown color.

Add water to the mixture and let it come to a gentle boil. Lower the heat and add the cream of wheat to the mixture. While doing so begin to stir the mixture quickly and vigorously until the mixture starts to look runny without any lumps.

Cover the mixture and let it steam for about 5 minutes. I like mine to be on the drier side, but feel free to cook until your desired consistency.

Turn off the heat and take off the lid.

STEP 4: GARNISH & SERVE

Add lime juice, cilantro, and chilies (if using) and garnish with slices of lime.

Is Indian Cream of Wheat the Same as Upma?

Yes, this savory Indian cream of wheat recipe is also known as upma. It is a popular dish in south India.

What Makes This Indian Cream of Wheat a Savory Breakfast?

The combination of its beautifully aromatic spices like garam masala, black mustard seeds, and curry leaves make this Indian cream of wheat one of my favorite savory breakfast dishes.

What Can I Eat with Indian Cream of Wheat?

If you need a few more accompaniments alongside this yummy Indian cream of wheat recipe, feel free to add a fruit salad, vegetable salad, or light garden salad, and hot beverages like coffee or chai. That way your guests have the option of both sweet and savory dishes to sample.

The versatility of this Indian cream of wheat breakfast dish allows you to add whatever you have on hand too, it is such a great base. If you happen to have vegetables like zucchini or tomatoes handy, when sauteed they will make a great addition to this Indian savory cream of wheat dish.

How to Store Indian Cream of Wheat

I love this question because I can make this Indian cream of wheat breakfast dish ahead of time and make enough for lots of leftovers, if I choose. This dish will still be delicious in the refrigerator for up to 3 days in an airtight container, reheated in the microwave with a wet paper towel.

In addition, it will last in the freezer for up to 1 month in an airtight container and reheated until heated through with a wet paper towel on top.

Indian cream of wheat is a healthy and hearty way to start your day.

I can’t wait for you to try this Indian cream of wheat breakfast recipe, truly one of my family’s favorites. Here is another tip to keep in mind, adding lentils will add extra protein and fiber to this dish and welcome an extra nutty bite.

You can also make this Indian cream of wheat recipe as is or by adding your favorite vegetables, it will turn out great. And if you happen to have leftovers, which I highly doubt, using my wet paper towel trick to reheat will have the texture just right.

Nutritional Information

There are a multitude of health benefits to this cream of wheat, if prepared as directed.  Here are a few you can gain by using the ingredients in this dish:

• Cream of Wheat – This is a good source of carbohydrates, fiber, iron, calcium, and some B vitamins, which can contribute to strong bones and brain function.
• Cashews – Are a good source of copper, magnesium, and manganese, which are vital for energy production, brain health, immunity, and bone health.
• Olive Oil – Is high in antioxidants, it can help to reduce inflammation in the body and fight against diseases like cancer, heart disease, and arthritis as well.
• Black Mustard Seeds – Are known for their high anti-inflammatory effects, and contain fiber, magnesium, and omega 3’s. It helps to reduce some symptoms of rheumatoid arthritis and lower blood pressure levels.
• Curry Leaves – Helps to fight inflammation in the body, is packed with antioxidants, contains anti-cancer properties, can help in the prevention of Alzheimer’s, and protects the heart against heart disease.
• Chana – Is packed with protein, fiber, vitamins, minerals, and heart-healthy fat. It helps to decrease the risk of heart diseases by lowering cholesterol levels in the blood.
• Urad – Is high in potassium which helps to boost blood circulation and aids in digestion.
• Onion – Is high in antioxidants, helps control blood sugar levels, and may boost bone density.
• Ginger – Can boost immune system levels and provides pain and nausea relief.
• Green Peas – Are rich in fiber, protein, Vitamin A, Vitamin K, and are good for digestion.
• Garam Masala – Is a powerful antioxidant that helps relieve heartburn, indigestion, and bloating.
• Lemon – Helps to aid in digestion, is a good source of Vitamin C, and improves skin quality.
• Cilantro – It can help to lower blood sugar levels and promote digestive health.
• It’s healthy
• It’s vegan
• It’s egg-free
• It’s dairy-free

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-BON APPÉTIT!