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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!
Roast the Godhuma Rava
Prepare the Tempering (Tadka)
Sauté Aromatics and Vegetables
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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!
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 279.35 calories per serving with 7.78g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack or lunch.
Cook the Upma
Finish and Serve
Add one finely chopped tomato along with the onions and sauté until soft for a tangy flavor.
Add 1/4 teaspoon of turmeric powder and 1/2 teaspoon of sambar powder or vangi bath powder along with the vegetables for a spicier, more flavorful version.
Fry a tablespoon of cashews or peanuts in the oil until golden before adding the mustard seeds. This adds a delightful crunch.
For a gluten-free alternative, replace godhuma rava with foxtail millet or barnyard millet. You may need to adjust the water ratio and cooking time.
Cracked wheat is a whole grain, providing ample dietary fiber that promotes digestive health, prevents constipation, and helps in maintaining a healthy weight by keeping you full for longer.
As a complex carbohydrate, godhuma rava has a lower glycemic index than refined grains. It provides a steady release of energy, preventing sudden spikes in blood sugar levels, making it an excellent breakfast choice.
The inclusion of various vegetables like carrots, peas, and beans enriches the upma with essential vitamins (like Vitamin A and C) and minerals (like potassium and iron), contributing to overall well-being.
Being high in fiber and low in saturated fat, this upma can help manage cholesterol levels. The consumption of whole grains is linked to a reduced risk of cardiovascular diseases.
Yes, it's very healthy. Godhuma rava (cracked wheat) is a whole grain rich in fiber, which aids digestion and promotes satiety. The addition of various vegetables makes it a nutrient-dense meal, and it's a much healthier alternative to upma made from refined semolina (suji).
One serving of approximately 1.5 cups (240g) contains around 280-320 calories, depending on the specific vegetables and amount of oil used.
Lumps usually form for two main reasons: 1) The rava was not roasted properly, which helps keep the grains separate. 2) The rava was added too quickly to the water. Always pour the rava in a slow, steady stream into boiling water while stirring continuously.
Absolutely. You can skip the onions for a 'no onion, no garlic' version. The taste will be slightly different but still delicious. You can add an extra pinch of hing to enhance the flavor.
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 steam it in a covered pan over low heat until hot and soft.
Yes, Godhuma Rava and Dalia are both terms for cracked or broken wheat. The grain size might vary slightly by brand, but they are essentially the same product and can be used interchangeably in this recipe.