# Farali Tomato and Paneer Upma

> This comforting upma is made with samak rice flour and soft paneer cubes in a tangy tomato base. It is a wholesome, light choice for your Navratri meals that keeps you feeling satisfied.

- Category: Breakfast
- Diet: Vegetarian
- Time: 30 min · Serves 2 · Easy
- Per serving: 282 kcal · 15 g protein · 13 g carbs · 20 g fat
- Tags: High Protein, Calcium, Gluten Free
- Published: 2026-10-16
- Source: https://idyora.com/recipes/farali-tomato-and-paneer-upma

## Ingredients

### Main Ingredients
- ½ cup samak rice flour
- ½ cup tomato puree
- 100 g paneer cubes, chopped
- 1½-2 cup water

### Tempering & Seasoning
- 1 tbsp ghee
- ½ tsp cumin seeds
- 1 small green chilli, chopped (optional)
- 1 pinch sendha namak
- 1 small bunch fresh coriander, chopped

## Method

1. **Roast Samak Flour.** Heat a dry pan on low heat. Add 0.5 cup samak rice flour and roast for 2–3 minutes until fragrant, then remove from the pan.
2. **Prepare Tempering.** In the same pan, heat 1 tbsp ghee. Add 0.5 tsp cumin seeds, 1 small green chilli.
3. **Cook Tomato Base.** Add 0.5 cup tomato puree and a pinch of sendha namak to the pan. Cook on medium heat for 3–4 minutes until the raw smell fades and the oil begins to separate from the puree.
4. **Boil Water.** Pour in 1.5–2 cups water and bring the mixture to a rolling boil over medium-high heat. Ensure the liquid is bubbling actively before moving to the next step.
5. **Mix and Simmer.** Gradually stir in the roasted samak flour while whisking to prevent lumps. Cook on medium-low heat for 3–5 minutes until the mixture thickens and the water is fully absorbed into a soft, porridge-like consistency.
6. **Add Paneer.** Gently fold in 100 g paneer cubes. Simmer on low heat for 2 minutes until the paneer is warmed through and slightly softened by the tomato base.
7. **Garnish and Serve.** Remove the pan from the heat. Sprinkle 1 small bunch of chopped fresh coriander over the top and serve immediately while hot for the best texture.

## Tips

- Ensure you roast the samak flour on low heat to prevent it from burning.
- Keep the water boiling before adding the flour to achieve a perfect, non-sticky texture.
- Adjust the amount of water slightly if you prefer a softer or firmer consistency.

## How to serve

Serve this warm upma in a bowl alongside a side of fresh yogurt if desired.

## Nutrients per serving

- Fibre: 2.3g
- Calcium: 237mg
- Iron: 1.8mg
- Sodium: 203mg
- Vitamin C: 15mg

## Why it's good for you

This dish is a version of upma, a traditional Indian breakfast. Research indicates that breakfast foods like upma have varying glycaemic impacts [1]. Choosing ingredients that provide a balance of nutrients is key for a wholesome start to the day. The glycaemic index of breakfast foods is often influenced by their protein, fat, and dietary fibre content, which may negatively correlate with the glycaemic index [1]. By incorporating paneer, which provides protein, and using samak flour, this recipe creates a balanced profile suitable for your fasting days. Always plan your dietary changes with your doctor or a registered dietitian to ensure they align with your health needs.

## Sources

1. [The glycaemic index and insulinaemic index of commercially available breakfast and snack foods in an Asian population](https://doi.org/10.1017/s0007114518000703) — Journal article, 2018