Cauliflower Upma

Cauliflower upma

A nutritious breakfast which will help jump start your day !!!

Cauliflower upma

All of y’all will agree that the best recipes as well as recipe ideas come from your mom. Nothing and I mean absolutely nothing in this world is better than mom’s cooking. But every now and then it is not your mom but her sister (WINKS!!!) who comes up with a cool new idea, which makes you think, “Why didn’t I think of that????” This deliciously tasty “CAULIFLOWER UPMA” is one such unique idea!!! It is packed full of fiber yet tasty and guaranteed to get your day off to a rollicking start!!!!

I consider myself the luckiest person in the world as far as food is concerned. The reason for this is simple. Both my parents are foodies and most importantly equally good cooks. I feel like mom made the best dishes I have ever tasted and dad taught me how to enjoy them to the fullest. But make no mistake!!! My dad is a terrific cook and can cook up a storm by himself. In fact my most fun times occurred on days when mom was out with her friends. This got daddy dearest into the kitchen and there was no stopping him then. (SORRY MOM!!! CHUCKLES!!!)

Y’All must have guessed by now the reasons for my love of food. So it is no surprise that I am still picking my mom’s brains for new recipes. But in every family there are quiet a few good cooks other than your mom. One such person in my family is my aunt.. She is a working mom and needs all the energy she can get to keep up with her busy lifestyle. Which is why she is always coming up with healthy and tasty versions of the traditional Indian recipes.

This “CAULIFLOWER UPMA” is her take on a traditional “UPMA” which is a popular Indian Breakfast snack. Upma is basically an Indian breakfast snack made by roasting semolina in clarified butter and then adding a bunch of vegetables and spices in the end. But it seems that all the semolina and clarified butter add up to a lot of calories. So she simply broke out this healthier version using cauliflower as a substitute. GENIUS!!!

Break down the cauliflower into individual florets and pulse them in a food processor till you get granules.

Cauliflower upma

Now its time to make the upma. Melt ghee in a pan over medium heat. I just couldn’t resist making this with ghee. (I Had to cheat just a little bit.. RIGHT!!!) But y’all can use oil if you like…

Add mustard and cumin seeds and let them pop. Then add asafoetida, onions and green chili. Sauté till onions turns translucent. Now for the star of the show, the cauliflower granules. Drizzle a little water to help in the cooking process. Keep stirring till cauliflower is cooked. Add turmeric powder, green peas and corn. Cook for few 3-4 minutes. Season with salt and garnish with coriander. Finally add lemon juice for a little tang and your breakfast of champions is ready..

Cauliflower upma

Enjoy the steaming hot upma with your morning cup of joe and please pray for my well-being since I did not tell my aunt that I stole her recipe. I hope I have buttered her enough in this post that she won’t yell at me. (LAUGHS!!!!)

Cauliflower upma


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5.0 from 7 reviews
Cauliflower Upma
A nutritious breakfast which will help jump start your day !!!
  • 1 Cauliflower (cut to small size florets)
  • 1 small Onion (diced)
  • ½ cup Frozen Green Peas
  • ½ cup Frozen Corn
  • 2 Green Chillies (chopped)
  • ¼ tsp Asafoetida
  • ½ tsp Mustard Seeds
  • ½ tsp Cumin Seeds
  • ½ tsp Turmeric Power
  • 1 tsp Lemon Juice
  • ¼ cup Water
  • 2 tbsp Ghee
  • Salt as per taste
  • Coriander (garnish)
  1. Break down the cauliflower into individual florets and pulse them in a food processor till you get granules.
  2. Melt ghee in a pan over medium heat and add mustard and cumin seeds
  3. When they pop add asafoetida, onions and green chili. Sauté till onion turns translucent.
  4. Add cauliflower, sprinkle a little water and mix well. Keep stirring till cauliflower is cooked.
  5. Add turmeric powder, green peas, corn. Cook for 3-4 minutes.
  6. Season with salt. Garnish with coriander.
  7. Lastly add lemon juice and mix well.
  8. Enjoy the steaming hot upma with a cup of tea.


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40 thoughts on “Cauliflower Upma”

  1. Rahul, your aunt is a genius indeed! I used to love my mom’s upma growing up, but seeing it wasn’t the healthiest options, I have shied away from it – but this is genius! I am going to share this version with my mom – thanks so much for this!

  2. This sounds fantastic, Rahul! Cauliflower is one of those magical ingredients that can basically be anything you want it to be and such a great use of it here! Confession: I had to google asafoetida because I’d never heard of it before, but it sounds great!

    1. I totally agree with you stephanie. In fact I have used it so much over the past two weeks that I could post cauliflower recipes for the next month or so.. 🙂 As for the asafoetida then you may not like the way it looks or smells but trust me you use it cook and you are going to become a fan in no time.. 🙂

  3. Cauliflower is stealing all the shows nowadays. I never thought of cauliflower for upma. But now i strongly feel i should make this upma once. This is a great idea rahul. nice to read about your parents and your enjoyment at home. Reminded me of my dad’s cooking. he creates marvels while cooking

    1. It sure is a healthier and more importantly tastier alternative to the regular upma. And I wish I could take credit for this idea Smitha. But the truth is I stole it from my aunt.. 🙂

  4. I’ve never thought about eating cauliflower for breakfast. What a fun recipe, Rahul! Growing up, my Mom’s specialty was baking…and I think that’s why baking still holds a special place in my heart when it comes to the kitchen. Great story behind this one!

    1. This dish is very popular in my home state in India and originally made with semolina. My aunt made this healthier version and surprisingly it tastes similar to the original. I grew right on the western coast of India so you can imagine fish and meat being a staple in our family. In fact sunday lunch used to feel incomplete for us if one of those two was not included… 🙂

  5. Three things: 1) This is one of the few times I’ve read “all y’all” in print. Like that. 2) My mom’s cooking wasn’t all that memorable – although she did make delicious popcorn balls, they were so sticky that they practically pulled your teeth out – so I kind of do and don’t miss that. 3) I never thought to eat cauliflower for breakfast – love it!

    1. Hey jeff, I am an Indian who has lived here in the south for about 10 years so my writing is going to be crazy.. RIGHT!! 🙂 Popcorn balls. This is why I love to blog. I get to learn something new everyday.. As for the recipe then it is quick and easy to make. By the time you are done eating you are going to be raring to take on the day.. 🙂

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