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A comforting Goan breakfast classic. This fluffy semolina upma is elevated with the sweet, nutty flavor of fresh coconut and crunchy cashews. A quick, savory, and satisfying meal to start your day, ready in under 30 minutes.
Roast the Rava (Sooji)
Prepare the Tempering (Tadka)
Sauté Aromatics
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A comforting Goan breakfast classic. This fluffy semolina upma is elevated with the sweet, nutty flavor of fresh coconut and crunchy cashews. A quick, savory, and satisfying meal to start your day, ready in under 30 minutes.
This goan recipe takes 25 minutes to prepare and yields 4 servings. At 280.38 calories per serving with 7.18g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
Cook the Upma
Garnish and Serve
Add 1/2 cup of finely chopped mixed vegetables like carrots, peas, and green beans along with the onions and sauté until tender before adding water.
Add 1-2 dried red chilies and a pinch of asafoetida (hing) to the tempering along with the mustard seeds for a more pungent flavor.
Sauté one finely chopped tomato along with the onions until it turns soft and mushy for a tangy twist.
Finish the upma by drizzling 1 teaspoon of ghee over it before fluffing and serving. This adds a wonderful aroma and richness.
Semolina (rava) is rich in complex carbohydrates, which digest slowly and provide a steady release of energy, making it an excellent breakfast to keep you full and active.
Semolina is often enriched with iron, an essential mineral for producing red blood cells, preventing anemia, and boosting overall energy levels.
The use of coconut oil and cashews provides beneficial fats, including medium-chain triglycerides (MCTs) from coconut, which support brain health and provide quick energy.
The fiber content from rava and any added vegetables helps promote healthy digestion and regular bowel movements.
One serving of Goan Sooji Upma (approximately 1 cup or 210g) contains around 275-300 calories, depending on the amount of oil and cashews used.
Yes, it can be a healthy breakfast choice. It's a good source of carbohydrates for energy, contains fiber from the rava and vegetables, and healthy fats from coconut oil and cashews. To make it healthier, you can increase the vegetable content and be mindful of the oil quantity.
Lumpy upma is usually caused by two things: not roasting the rava properly, or adding the rava to the water too quickly without stirring continuously. Ensure the rava is well-roasted and add it in a slow stream while constantly mixing.
This recipe is naturally vegan as it uses coconut oil instead of ghee and contains no dairy products.
Absolutely! Finely chopped carrots, green beans, and peas are excellent additions. Sauté them with the onions until they are slightly tender before you add the water.
Store leftover upma in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and microwave for 1-2 minutes or gently heat it in a pan on the stovetop until warm. The added water helps restore its soft texture.