10/11/2026
Warm, soft, spiced. The fall breakfast we come back to again and again.
Upma is a hearty South Indian breakfast. Roasted semolina gives it warmth and staying power without heaviness. In Ayurveda, it's calming for both Vata and Pitta, which makes it a good autumn breakfast.
UPMA (serves 3)
• 1 cup rava (semolina)
• 2 Tbsp ghee
• 1 tsp mustard seeds, ¾ tsp cumin seeds
• 1 Tbsp chana dal
• 12 cashews or a small handful of peanuts
• 1 medium onion, finely chopped
• 2–3 inches ginger, finely chopped
• 20–25 curry leaves (about 2 sprigs)
• 2½–3 cups water, salt
• 3 Tbsp chopped cilantro
1. Dry-roast the rava in a pan until fragrant, then set it aside.
2. Heat the ghee and add the mustard seeds. When they crackle, add the cumin and chana dal, and fry until lightly golden. Add the cashews.
3. Add the onion and cook until translucent, then add the ginger and curry leaves for a few seconds.
4. Add the water and salt and bring to a rolling boil. The water should taste slightly salty.
5. Turn the heat to low. Add the rava in 4–5 batches, stirring after each one.
6. Cover and steam for 2–3 minutes. Stir in the cilantro.
Serve with coconut chutney, lime, or lime pickle.
Save this for the first cold morning.
Fall meditation weekends: Oct 16–18, Oct 30–Nov 1, Dec 11–13. Click the link to register: https://setuvermont.com/meditation-weekend-retreat
