Low carb upma (Indian breakfast dish)

Low carb upma (Indian breakfast dish)

If you’re one of those people who are tired of eating eggs for breakfast, this popular South Indian vegetarian breakfast dish might be right up your alley. Originally it’s made with semolina, but who needs the carbs when you can just replace with cauliflower and enjoy as a genuine low carb dish.
October 16 2018 recipe by , photo by , nutritional review by in Recipes, Breakfast, Side dish

Low carb upma (Indian breakfast dish)

If you’re one of those people who are tired of eating eggs for breakfast, this popular South Indian vegetarian breakfast dish might be right up your alley. Originally it’s made with semolina, but who needs the carbs when you can just replace with cauliflower and enjoy as a genuine low carb dish.
USMetric
2 servingservings

Ingredients

  • 7 oz. 200 g cauliflower, cut into large florets
  • 2 tbsp 2 tbsp ghee or butter or olive oil
  • 1 tbsp 1 tbsp yellow mustard seeds
  • 1 tbsp 1 tbsp cumin seeds
  • 1 (4 oz.) 1 (110 g) red onion, choppedred onions, chopped
  • 5 5 curry leafcurry leaves
  • 2½ tsp 2½ tsp fresh ginger
  • 1 1 green chili peppergreen chili peppers
  • 2⁄3 oz. 19 g salted peanuts
  • fresh cilantro, for garnish
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Instructions

  1. Transfer the cauliflower to a food processor and pulse until completely broken down into couscous-sized pieces.
  2. Heat ghee in a wok or frying pan and add the mustard seeds and cumin.
  3. Once they start to sizzle add chopped onion, curry leaves, ginger, green chili pepper, and peanuts.
  4. Fry on low-medium heat until the onions get translucent. Salt to taste.
  5. Add the couscous-sized cauliflower, combine well and fry for a few minutes.
  6. Add some water so it almost covers the mixture. Cook for 10 minutes with the lid on.
  7. Keep checking and stirring every few minutes to ensure that nothing sticks to the bottom of the pan.
  8. Cook until the water evaporates. Finish by adding the fresh cilantro.

Recommended special equipment

Blender or food processor

About this recipe

This recipe is part of a collaboration with Sahil Makhija and it was originally published on his blog Headbanger's Kitchen.

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3 comments

  1. 1
    Moldy
    October 30 2018
    I really wanted to like this recipe, but was very disappointed. I made it as a "rice" under a shrimp recipe, and it was very very boring. I pretty much doubled the spiced, added salt and a few other bits (like cardamon pods) and it was really only decent because it was topped w some very yummy shrimp. I think if I were to make again, I would use the ricing cauliflower technique, but instead make w cheese and cream as a grits replacement.
  2. 2
    sim
    September 30 2020
    You need 'rice' to make upma. This is not the right way to make Cauliflower rice. The right way is to use baked cauliflower rice. (If I am too lazy to bake it at home, I get pre baked one). Also, do Not use water. Even a few drops of water turn it into cauliflower goo. This is one of the most delicious things you can eat on a keto diet if cooked right. I even add cranberries to it.
  3. 3
    Sue Cook
    February 17 2023
    I added too much water so it took longer to cook than expected and even then the spices were a bit gritty. Not my favourite recipe from this site. Filling, though.

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