Authentic Rava Upma Recipe - Quick and Healthy South Indian Breakfast

Rava upma, also known simply as upma, is a popular South Indian breakfast dish made from semolina (rava). It's a savory and flavorful dish cooked with a variety of spices, vegetables, and sometimes nuts and lentils. The semolina is roasted and then cooked with water or broth, seasoned with mustard seeds, curry leaves, green chilies, ginger, and often garnished with fresh coriander and a squeeze of lemon juice. Rava upma is known for its comforting, hearty texture and its ability to be customized with different vegetables and seasonings.

Nutritional Value

The nutritional value of rava upma can vary based on the ingredients used. Here is an approximate breakdown for a basic rava upma made with vegetables:

Serving Size: 1 cup (about 200g)

Calories: 200-250 calories

• Total Fat: 6-8g
• Saturated Fat: 1-2g
• Cholesterol: 0mg
• Sodium: 300-400mg
• Total Carbohydrates: 35-40g
• Dietary Fiber: 3-5g
• Sugars: 2-4g
• Protein: 5-7g

Rava upma is a good source of carbohydrates for energy, fiber for digestion, and moderate protein. The inclusion of vegetables boosts its vitamin and mineral content, making it a nutritious and balanced meal option. Adjusting the amount of oil, adding more vegetables, or incorporating nuts and seeds can further enhance its nutritional profile.

Find out recipe details below:

Main Ingredients:-
Semolina - 200 gm
Chickpea Lentils ( Chana Dal ) - 2 tbsp
Onion - 200 gm
Green Chilli - 6 nos
Coriander - 25 gm
Tomato - 75 gm
Ginger - 2 inches
Potato - 150 gm
Lemon - 1 nos
Curry Leaves - 20 nos
Black Mustard Seeds - 1 tbsp
Sugar - 1 tsp
Vegetable Oil - 4 tbsp
Ghee - 1 tbsp
Salt to taste

Serves - 3-4

Procedure:-

Roast the Semolina:
Heat a pan and add ghee to roast the semolina on medium flame until it turns light golden and releases a nice aroma.
Keep stirring continuously to avoid burning.
Once done, transfer it to a plate and set aside.

Frying Dal:
In a large pan, Add 2 tbsp oil and heat it.
Add the chickpea lentils (chana dal) and fry until they turn golden brown.

Saute the Vegetables:
Again Add and heat 2 tbsp of vegetable oil in a pan. Add black mustard seeds and let them splutter.
Add curry leaves and sauté for a few seconds.
Add finely chopped ginger, slit green chillies, and sauté for a minute.
Add finely chopped onions and cook until they turn translucent.
Add diced potatoes and cook for 5-7 minutes until they start to soften.
Add finely chopped tomatoes and cook until they become soft and mushy. Cover & cook for sometime.

Cook the Upma:
Add 3 cups of water ( 3 times of semolina ) to the pan and bring it to a boil.
Add sugar, salt and squeeze lemon stirring to dissolve.
Gradually add the roasted semolina to the boiling water, stirring continuously to avoid lumps.
Cook on low heat, stirring occasionally, until the semolina absorbs the water and reaches the desired consistency (about 5-7 minutes).

Serve:
Turn off the heat and let the upma sit for a few minutes. Serve hot, garnished with additional curry leaves(optional).

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