# Vegetable Roti Upma with Peas & Carrots

> This comforting dish transforms leftover rotis into a flavourful, savoury stir-fry packed with colourful vegetables. It is a wholesome, quick-to-prepare option that makes a satisfying and balanced everyday meal.

- Category: Dinner
- Diet: Vegetarian
- Time: 25 min · Serves 2 · Easy
- Per serving: 174 kcal · 4 g protein · 8 g carbs · 15 g fat
- Tags: Low Calorie, Quick Dinner, Vegetable Rich
- Published: 2026-09-24
- Source: https://idyora.com/recipes/vegetable-roti-upma-with-peas-carrots

## Ingredients

### Main Ingredients
- 3 leftover whole wheat rotis, cut into small squares
- 1/2 cup green peas
- 1 medium carrot, finely diced
- 1 medium onion, finely chopped

### Tempering & Seasoning
- 1 tbsp oil
- 1 tsp mustard seeds
- 8-10 fresh curry leaves
- 1/2 tsp turmeric powder
- 1 tbsp lemon juice
- Salt to taste
- Fresh cilantro for garnish
- Peanuts for topping 

## Method

1. **Prepare the Vegetables.** Finely dice the carrots and chop the onions. Steam or blanch the green peas and carrots until tender but still firm.
2. **Tempering the Spices.** Heat oil in a wide pan over medium heat. Add mustard seeds and wait for them to splutter, then add the curry leaves for a distinctive aroma [1].
3. **Sauté the Aromatics.** Add the onions to the pan and sauté until they turn translucent. Stir in the turmeric powder and the cooked vegetables.
4. **Combine and Toss.** Add the roti squares to the pan. Gently toss everything together so the roti absorbs the spices and flavours.
5. **Final Touch.** Sprinkle with lemon juice and salt to taste. Garnish with plenty of fresh cilantro before serving warm.

## Tips

- Ensure the rotis are not too dry; if they are, sprinkle a few drops of water while tossing to keep the texture soft.
- Curry leaves not only add a strong, spicy seasoning flavour but also contribute to the mineral and beta-carotene content of the dish [1].
- Adding peas to your meal is an excellent way to include more plant-based protein and dietary fibre [6].

## How to serve

Serve warm as a light dinner, perhaps with a side of plain yogurt or a simple salad.

## Nutrients per serving

- Fibre: 1.5g
- Calcium: 18mg
- Iron: 0.9mg
- Sodium: 1mg
- Vitamin C: 0mg

## Why it's good for you

This vegetable roti upma is a wonderful way to enjoy a balanced meal. The inclusion of whole wheat provides a staple source of energy, while the addition of fresh vegetables like peas and carrots enriches the dish with essential dietary fibre and minerals. Peas, in particular, are recognised as an excellent source of protein and dietary fibre [1]. Incorporating curry leaves not only enhances the aromatic profile of the dish but also contributes to its mineral and beta-carotene content [2]. 

Including a variety of plant-based ingredients like these in your daily diet supports general wellness. It is always a good practice to plan your dietary choices in consultation with your doctor or a registered dietitian, especially if you are managing specific health conditions. By focusing on whole, minimally processed ingredients, you can create meals that are both flavourful and part of a balanced lifestyle.

## Sources

1. [Characterization of pea seed nutritional value within a diverse population of Pisum sativum](https://pmc.ncbi.nlm.nih.gov/articles/PMC8568279/) — US National Institutes of Health
2. [Curry Leaves: A Promising Ingredient for the Development of β-Carotene Rich Upma](https://doi.org/10.20546/ijcmas.2020.909.168) — Journal article, 2020