18/10/2026
🌿 Protein-Rich Vrat Upma
A wholesome twist to your fasting meals!
This creamy, flavourful Samak Rice Upma combines the goodness of protein-rich paneer, curd and crunchy peanuts with wholesome samak rice, fresh vegetables and aromatic spices.
🥣 Ingredients
For the upma
1 cup samak rice (barnyard millet), soaked for 1 hour
½ cup roasted peanuts
1 medium carrot, finely chopped
2 tsp ghee, divided
1 tsp cumin seeds
Rock salt (sendha namak), to taste
For the protein-rich curd mixture
1 cup plain curd
100 g paneer, grated
1 green chilli, finely chopped
1-inch ginger, grated
5 curry leaves, chopped
1 tbsp roasted cumin powder
Fresh coriander leaves
1 glass water
👩🍳 Method
1. Prepare the rice: Wash and soak samak rice for an hour. Drain and keep aside.
2. Make the creamy protein mixture: In a bowl, whisk together curd, grated paneer, green chilli, ginger, curry leaves, roasted cumin powder, coriander, rock salt and water.
3. Build the flavours: Heat 1 tsp ghee in a pan. Add cumin seeds and a few curry leaves. Once they crackle, add roasted peanuts and finely chopped carrot. Sauté until the carrot begins to soften.
4. Bring it all together: Add the soaked samak rice and mix well. Pour in the prepared curd-paneer mixture and stir gently.
5. Slow-cook to perfection: Cover and cook on a low flame, stirring occasionally. Add warm water as required until the rice is soft and fluffy.
6. The finishing touch: Once the upma thickens and starts leaving the sides of the pan, drizzle the remaining 1 tsp ghee.
Serve hot with fresh green chutney and curd! 🌱
💪 Nutrition spotlight
Approximate values per serving, assuming 4 servings per recipe.
Nutrient
Per serving
Calories
410 kcal
Protein
15 g
Carbohydrates
49 g
Fat
19 g
Fibre
5 g
Estimates vary with the type of paneer, curd, peanuts and serving size. Chutney and extra curd are not included.
✨ Why this upma is a smart fasting choice
🌿 Protein support: Paneer, curd and peanuts contribute protein to help maintain muscle and improve meal satisfaction
