Vegetable Upma Recipe

Vegetable Upma for babies is a quick and very easy-to-make dish. It is easy to chew and can be enjoyed by toddlers. It’s a great dish to add vegetables in disguise to give the required nutrition to your kids. This vegetable upma can be made with sooji or rava and can also be enjoyed by the rest of the family. Another advantage of this healthy baby and toddler food recipe is that you can personalise it by choosing which vegetables you want, and you can also change the consistency of the dish depending on how your baby likes it by adding less or more water. This is a super healthy, light and delicious dish that can be cooked in no time. Follow this recipe to try it on your own.

How to Make Vegetable Upma?

This vegetable upma recipe for babies and toddlers is so quick and super easy to make that you’ll want to make every now and then.

Cooking Time

Cooking Method

Gas Stove

Type of Meal

Vegetarian

Suitable For

Babies above 10 months of age

Meal Schedule 

Breakfast, Lunch or Evening Snack

Recipe Type

Side-Dish / Snack

Ingredients

Instructions

Read this step by step recipe on how to make Vegetable Upma and you can cook this easy and delicious meal for your toddlers in no time.

1. Turn on the gas stove and heat the pan.
2. Add sooji to the pan and roast it on low flame for 5 minutes, stirring constantly.
3. As the sooji starts turning to a golden or light brown colour, add 1 tbsp of ghee to it.
4. Continue roasting it for a couple of more minutes while stirring it.
5. Add water. If you want a runny upma, which will be better and easier to eat for kids younger than 1 year, you can add 2 cups of water. If you are making it for older kids, you can add 1 cup of water.
6. Once the sooji is boiling, lower the flame and let it sit and simmer and stop when it has reached the consistency you prefer.
7. Take another pan and heat it.
8. To this pan, add ghee and jeera powder.
9. Stir it and add turmeric powder and asafoetida.
10. To the pan, add mashed vegetables.
11. To prepare mashed vegetables, take fresh vegetables according to your or your baby’s preference, and boil them. Once boiled properly, mash them finely, depending on the consistency you want.
12. After mixing the vegetables in the second pan, add them to the cooked sooji and mix well.
13. After mixing, your upma is ready. Add some ghee before serving it.

Recipe Tips

Remember these tips to help you make your easy Vegetable Upma recipe for toddlers:

• Keep your preferred vegetables mashed before starting to cook.
• Wash the vegetables carefully before using them.
• Add one cup of water to the sooji first, and depending on the consistency you can add more. Add more water to make it runny if your child is younger than 1 year to make it easy to chew.

Nutrition Information (Per 100 Grams)

Here is the nutritional value of 100 grams of semolina, unenriched by the USDA (1):

Health Benefits

Some of the benefits of homemade Vegetable Upma are:

• Semolina is a great source of magnesium and phosphorus, which help keep the nervous system healthy and keeps cardiovascular diseases away (2).
• Semolina is rich in iron, which has many functions in our body, such as transporting oxygen through blood, growth and development, and the immune system (3).
• Semolina is an excellent source of Vitamin A.
• Compared to white flour, semolina flour is digested more slowly, which helps maintain blood sugar levels for people with diabetes.
• Semolina provides energy as it contains carbohydrates. It is good for kids as it is a high-carb food.
• Semolina flour contains many essential vitamins, minerals, and nutrients, which help boost many body functions.

Buying Guide

• Make sure you buy good quality products from a reputed store.
• Buy semolina only from a known and good company.
• Buy vegetables from a hygienic and good store.

FAQs

1. Can sooji cause allergic reactions in babies or toddlers?

Although rare, semolina, sooji, or rawa contain gluten, which may cause intolerance or allergy. Babies and children sensitive to gluten may find it difficult to digest the upma made of semolina flour and may show symptoms like bloating and diarrhoea and in extreme cases, hives and breathing issues. The cases of gluten allergy or intolerance in children in quite rare. However, it is important to test for intolerance when introducing babies to new foods.

Upma is a food that can be easily transformed into a suitable baby food recipe according to the child’s age by tweaking the ingredients list. Now that you are familiar with the super-easy breakfast recipe, go ahead and try it out today! We would love to read your comments.

References/Resources:

1. Semolina, unenriched; USDA; https://fdc.nal.usda.gov/fdc-app.html#/food-details/168933/nutrients

2. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients; PubMed; https://pubmed.ncbi.nlm.nih.gov/29389872/; February 2018

3. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci.; PubMed; https://pubmed.ncbi.nlm.nih.gov/24778671/; February 2014

Also Read:

Ragi Porridge Recipe
Vegetable Stew Recipe
Seviyan Upma Recipe
Vegetable Khichdi Recipe