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4.67 from 3 votes

Spinach Upma|Palak Upma

Easy and healthy breakfast dish prepared with rava / semolina ,spinach and tomato as main ingredients.
Course Breakfast
Cuisine Indian
Keyword breakfast recipes, easy, healthy, indian, palak recipes, spinach recipes, upma recipe
Diet Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2
Calories 483kcal
Author Bhavana Patil


measuring cup used 1 cup = 250 ml


  • In a Blender add chopped spinach(palak) ,tomato ,green chillies and blend to a smooth paste without adding any water.
  • Start by roasting the sooji until it’s fragrant on medium low flame in a pan. Do not burn or brown the sooji from bottom so be careful.Remove it into a clean dry bowl or plate.Note:You can do this step of roasting sooji in advance and save time for busy mornings.
  • Add oil in a heavy bottom pan, add mustard seeds, jeera(cumin) seeds ,urad dal ,cashew nuts and saute for 1 minute until they start changing color.Next add chopped ginger and curry leaves. Saute another 20 secs.
  • Add spinach tomato puree to this pan and cook for 2-3 minutes.It slightly changes its color.
  • Later add the water, salt and let it come to a boil.Once it starts boiling, start adding the roasted sooji at a time.Stir sooji continuously after each addition in one direction with a spatula to avoid lumps.
  • Then cover the pan with lid and set heat to low. Let it remain like that for 2-3 mins still all moisture is absorbed.Turn off the heat.
  • Remove lid ,add lemon juice, coriander leaves and 2 tablespoon of ghee.Ghee is optional but recommended.Mix well.
  • Serve the spinach upma hot with coconut chutney ,pickle ,sambar .


  • You can also add vegetables of your choice like peas ,carrot ,beans ,capsicum and corn to make healthy vegetable spinach upma.
  • You can also add onions for this recipe.
  • You can use bansi rava (Yellow colored sooji) as well.
  • Few people also add grated coconut before serving.
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.


Calories: 483kcal | Carbohydrates: 72g | Protein: 13g | Fat: 16g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 264mg | Potassium: 523mg | Fiber: 8g | Sugar: 5g | Vitamin A: 2940IU | Vitamin C: 47mg | Calcium: 69mg | Iron: 5mg