A wholesome and savory South Indian breakfast made from cracked wheat. It's packed with vegetables and fragrant spices, offering a healthier, high-fiber alternative to the classic semolina upma. Ready in under 30 minutes!
Prep10 min
Cook20 min
Servings4
Serving size: 1.5 cups
279cal
8gprotein
45gcarbs
9g
Ingredients
1 cup Godhuma Rava (Medium grain cracked wheat)
2 tbsp Vegetable Oil (Or use ghee for a richer flavor)
1 tsp Mustard Seeds
1 tsp Urad Dal (Split and skinned black gram)
1 tsp Chana Dal (Split chickpeas)
0.25 tsp Hing (Asafoetida)
1 sprig Curry Leaves (About 10-12 leaves)
1 medium Onion (Finely chopped)
2 pcs Green Chilli (Slit lengthwise, adjust to taste)
A fragrant and nutty lentil spice powder from Andhra Pradesh. Made by roasting lentils and spices, this 'gun powder' is perfect mixed with hot rice and a dollop of ghee or sesame oil for a simple, comforting meal.
Fiber-rich Godhuma Rava Upma with perfectly spiced Kandi Podi – an energy-giving, wholesome meal!
This andhra dish is perfect for lunch. With 369.59000000000003 calories and 12.92g of protein per serving, it's a low-fat, high-fiber, low-calorie option for your meal plan.
fat
1 inch piece Ginger (Finely grated or minced)
1 cup Mixed Vegetables (Finely chopped carrots, peas, and green beans)
3 cup Water (Use hot water for best results)
1.25 tsp Salt (Adjust to taste)
0.5 tsp Sugar (Optional, to balance flavors)
1 tbsp Lemon Juice (Freshly squeezed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tsp Ghee (Optional, for finishing)
Instructions
1
Roast the Godhuma Rava
Heat a heavy-bottomed pan or kadai over low-medium heat.
Add the godhuma rava and dry roast for 4-5 minutes, stirring continuously, until it becomes fragrant and turns a pale golden color.
Transfer the roasted rava to a plate and set aside. This step is crucial to prevent a sticky upma.
2
Prepare the Tempering (Tadka)
In the same pan, heat the oil over medium heat.
Add the mustard seeds and allow them to splutter completely, which takes about 30 seconds.
Add the urad dal and chana dal. Sauté for about a minute until they turn golden brown and aromatic.
Add the hing and curry leaves, and sauté for another 15 seconds.
3
Sauté Aromatics and Vegetables
Add the finely chopped onion, slit green chillies, and grated ginger to the pan.
Sauté for 2-3 minutes until the onions become soft and translucent.
Add the mixed vegetables and a pinch of salt. Cook for another 3-4 minutes until the vegetables are slightly tender.
4
Cook the Upma
Pour 3 cups of water into the pan. Add the remaining salt and optional sugar. Stir well and bring the water to a rolling boil.
Reduce the heat to low. Slowly and steadily, pour the roasted godhuma rava into the boiling water with one hand, while stirring continuously with the other to prevent lumps.
Once all the rava is incorporated, cover the pan with a tight-fitting lid and cook on low heat for 8-10 minutes, or until all the water is absorbed and the rava is soft and cooked through.
5
Finish and Serve
Turn off the heat and let the upma rest, covered, for 5 minutes. This allows the grains to steam further and become fluffy.
Uncover the pan, drizzle the optional ghee and fresh lemon juice over the upma.
Gently fluff the upma with a fork to separate the grains.
Garnish with freshly chopped coriander leaves and serve hot.
90cal
5gprotein
16gcarbs
2gfat
Ingredients
1 cup Toor Dal (Also known as split pigeon peas.)
0.25 cup Chana Dal (Also known as split Bengal gram.)
2 tbsp Urad Dal (Also known as split black gram.)
10 pcs Dried Red Chilies (Use Byadgi for color or Guntur for heat. Adjust to taste.)
1 tbsp Cumin Seeds
1 tbsp Coriander Seeds
5 cloves Garlic (Optional, but adds a pungent flavor.)
10 leaves Curry Leaves (Optional, use fresh for best aroma.)
0.5 tsp Hing (Also known as asafoetida.)
1 tsp Salt (Adjust to taste.)
1 tsp Sesame Oil (For roasting chilies, can use any neutral oil.)
Instructions
1
Roast the Lentils
Heat a heavy-bottomed pan or kadai over low-medium heat. Add the toor dal and dry roast, stirring continuously for 6-8 minutes until it turns light golden brown and releases a nutty aroma.
Transfer the roasted toor dal to a large plate to cool.
In the same pan, roast the chana dal for 4-5 minutes until golden, then add it to the plate.
Finally, roast the urad dal for 2-3 minutes until it turns a pale golden color and add it to the plate with the other lentils.
2
Roast Spices and Aromatics
Return the pan to the heat. Add the cumin and coriander seeds and roast for about 1 minute until they become fragrant and slightly darker. Transfer them to the plate.
Add 1 tsp of sesame oil to the pan. Add the dried red chilies and roast for 1-2 minutes until they puff up and turn a deeper red. Be careful not to burn them. Add them to the plate.
If using, add the curry leaves and roast until crisp. If using garlic, add the cloves and roast until light brown spots appear. Add both to the plate.
3
Cool Completely
Spread all the roasted ingredients on the plate in a single layer and let them cool down completely to room temperature. This is a crucial step and takes about 30-40 minutes.
