Looking for an alternative to traditional upma? This low-carb version is vegan + gluten-free + made without using semolina! This Cauliflower Rice Upma can be eaten for breakfast or any meal of the day! Loaded with vegetables + all of the Indian flavors + super easy to make!
What Is Upma?
Upma is a traditional Indian meal often eaten for breakfast. You can enjoy this Cauliflower Rice Upma for breakfast or any meal! Upma is a traditionally a South Indian dish, but no matter where you go in India, upma is a very popular breakfast item. In most Indian homes, we eat this as a savory breakfast but we also eat it as a snack, brunch, or even lunch.
How To Make Upma Without Semolina
Rava upma is typically made from dry roasted semolina. The semolina is cooked into a porridge consistency with spices, nuts, and vegetables.
For this recipe, I was looking to make a new version of upma without semolina. I have many favorite upma recipes + I make them regularly. Including Vermicelli Upma Recipe and Quinoa Upma Recipe.
A few options for making upma without semolina are to use quinoa, vermicelli, or cauliflower rice. Using cauliflower rice makes the dish low-carb and higher in fiber than other options.
Using cauliflower rice I made this one gluten-free, vegan, low-carb, keto, and whole 30! So, no matter what diet you follow, there is now an upma recipe for you!
Need More Incredibly Indian Recipe Ideas?
Here are a few of our favorites:
- Lentil Curry
- Instant Pot Turmeric Lentils
- Chickpea Curry (Chana Masala)
- Rice Flour Rotli
- Poha Chivda (Baked not Fried!)
- Batata Poha
- Easy Indian Vegetable Curry
- Easy Vegetable Korma
- Instant Pot Black Eyed Peas
- Copycat McDonald’s Spicy Paneer Wrap
Cauliflower Rice Upma Recipe
This Cauliflower Rice Upma can be eaten for breakfast or any meal! Low-carb + high fiber + healthy + easy!!!
Ingredients
- 4 cups cauliflower rice (thawed and water drained, use a cheese cloth as necessary to remove all the excess water
- 2 tsp Avocado Oil (optional/omit if you do not use oil)
- 1 tsp Mustard Seeds
- 1 tbsp Chana Dal + 1 tbsp Urad Dal (optional/sub extra nuts if you don't have dal)
- 1/2 cup Raw Peanuts
- 1/2 cup Raw Cashews
- 1 tsp Turmeric Powder
- 1/8 tsp - 1/2 tsp red chili pepper powder (optional/to taste)
- 6-8 Curry Leaves (if available/optional)
- 1 Onion (diced very small)
- 1 tsp Salt
- 2 tsp Grated or Minced Ginger (or ginger paste)
- 1 cup Frozen Peas + Carrots
Directions
- Step 1 Heat oil in a non-stick pan over medium-high heat. Once hot, add in mustard seeds and cumin seeds and allow them to pop. After they pop, add in the chana dal, urad dal, peanuts, and cashews. Continue to cook for 2 minutes or until golden brown, do not allow them to burn.
- Step 2 To the same pan, add the turmeric, curry leaves, red chili pepper powder (if using), and onions. Cook over medium-high heat for 5 minutes or until translucent.
- Step 3 Pour in peas + carrots, turn off the heat, place cover on pan.
- Step 4 Add cauliflower rice to the pot with the peas/carrots/nuts mixture. Give everything a good stir to ensure everything is coated with the flavors.
- Step 5 Cook over low heat for 5-7 minutes or until peas + carrots are cooked through and flavors are absorbed throughout. Test salt + spice level, adjust to taste.
- Step 6 Store leftovers in a glass container in the refrigerator for up to 7 days.
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