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Healthy Vegetarian Foods


This is traditionally served as a breakfast dish in the south of India. It is usually made with taystee wheat, however I use couscous instead of the taystee wheat, and it adds a wonderful grainy texture to the dish. When touring the south of India and travelling on the backwaters of Kerela you are served the most amazing vegetarian dishes that are so simple yet full of flavour. 

Uppma (Spiced Couscous)


15ml oil

3 curry leaves

65ml chopped onion

1 green chilli

5ml ginger

5ml garlic

75ml chopped tomato

75ml grated carrots

5ml cumin powder

5ml coriander powder

3ml salt

250ml water

7ml lemon juice (I used 3ml dry mango powder)


20ml oil

3 curry leaves

1 green chilli

5ml mustard seeds

5ml cumin seeds

5ml fenugreek seeds

25ml sesame seeds

65ml peanuts (chopped)

250ml couscous

45ml desiccated coconut (if possible use freshly grated coconut)

5ml salt

35ml chopped coriander leaves (garnish)

15ml chopped peanuts (garnish)





  1. Heat oil in a medium size pot and add the onions and allow to brown slightly and add the first amount of curry leaves and green chilli
  2. Lower the heat and add the ginger and garlic paste and allow to cook for a few seconds before adding the tomatoes, carrots, cumin and coriander powder
  3. Add about 250ml water and bring the mixture to a boil, lower heat and allow to simmer till the tomatoes are cooked and season with salt
  4. Heat the 20ml oil in a large pot, and add the second amount of curry leaves and chilli, lower the heat and add the seed spices and allow the aroma to arise
  5. Now add the sesame seeds, peanuts and couscous, lower heat and stir the mixture till the nuts and etc are well roasted, remove from heat and mix in the desiccated coconut and season with salt
  6. Stir the tomato mixture thoroughly and add the couscous mixture and switch the stove off and allow the couscous to absorb the liquid
  7. Garnish with chopped coriander and chopped peanuts and serve



Comments: 11

  • mitzireddy


    looks very tasty and lovely pics

  • tandy.sinclair


    I cannot imagine this with tasty wheat and think the cous cous is a far better choice 🙂

  • HealthyVegetarianFoods


    Hi Tandy, it actually is not that bad with the taystee wheat, however the couscous is most certainly a better choice

  • HealthyVegetarianFoods


    Thanks, but looks like there was a mix up and there are to many pics

  • HealthyVegetarianFoods


    Pictures now sorted out–sorry about that, the computer has not been user friendly today

  • drizzleanddip


    OOOh – I love all the flavours you have going on in there. perfect winte comfort food Have a super week end! sam x

  • Zabwan


    I love that long exotic list of ingredients, and your photos are stunning!! YUM!

  • HealthyVegetarianFoods


    Thanks, the long list of ingredients is what adds all the flavour

  • HealthyVegetarianFoods


    Thanks Sam, you have super duper weekend and look forward to your Monday blog about a restaurant or a food market–love these blogs of yours

  • pinkpolkadot


    This sounds soooo delicious!!!

  • HealthyVegetarianFoods


    Thank you & i can assure you it taste good as well

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