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A wholesome and hearty South Indian breakfast made with cracked wheat, savory spices, and vegetables. This nutritious alternative to semolina upma is both filling and incredibly flavorful, perfect for a healthy start to your day.
Dry roast the cracked wheat in a heavy-bottomed pan on low-medium heat for 5-7 minutes. Stir frequently until it becomes aromatic and turns a pale golden color. This is a crucial step to ensure a non-sticky, fluffy upma. Transfer to a plate and set aside.
In the same pan, heat the oil over medium heat. Once hot, add the mustard seeds and allow them to splutter completely.
Add the urad dal and chana dal to the hot oil. Sauté for about 1-2 minutes, stirring continuously, until they turn golden brown and fragrant. Be careful not to burn them.
Add the curry leaves, slit green chilies, grated ginger, and a pinch of hing. Sauté for 30 seconds until the curry leaves are crisp.
Add the finely chopped onions and sauté for 2-3 minutes until they become soft and translucent.
Stir in the mixed vegetables and cook for 3-4 minutes until they are slightly tender-crisp.
Pour in the water, add salt and optional sugar. Increase the heat to high and bring the mixture to a rolling boil.
Once the water is boiling, reduce the heat to low. Slowly and steadily pour the roasted cracked wheat into the pan with one hand, while stirring continuously with the other to prevent lumps from forming.
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A wholesome and hearty South Indian breakfast made with cracked wheat, savory spices, and vegetables. This nutritious alternative to semolina upma is both filling and incredibly flavorful, perfect for a healthy start to your day.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 173.55 calories per serving with 4.42g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
Cover the pan with a tight-fitting lid and let it cook on the lowest possible heat for 8-10 minutes. Do not open the lid during this time.
After 10 minutes, turn off the heat and let the upma rest, still covered, for another 5 minutes. This allows the grains to steam and become perfectly fluffy.
Open the lid, add the fresh lemon juice, and gently fluff the upma with a fork. Garnish with finely chopped coriander leaves and serve hot.
Add 1/4 tsp turmeric powder and 1/2 tsp sambar powder along with the vegetables for a spicier, more flavorful version.
Sauté one finely chopped tomato along with the onions until it turns soft and mushy. You may need to reduce the water by 1/4 cup.
Add a handful of roasted peanuts or cashews along with the tempering for extra crunch and protein.
Feel free to add other vegetables like corn, bell peppers, or cauliflower to make it even more nutritious.
Cracked wheat is a whole grain, making this upma an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
The complex carbohydrates in cracked wheat break down slowly, providing a steady release of energy that keeps you full and active for longer, making it an ideal breakfast choice.
Being low in saturated fat and cholesterol, and high in fiber, this dish supports cardiovascular health by helping to manage cholesterol levels.
This upma is a good source of essential nutrients like B vitamins, iron, and magnesium from the cracked wheat, along with vitamins and minerals from the added vegetables.
Stickiness is usually caused by two things: not roasting the cracked wheat properly, or an incorrect water ratio. Ensure you roast the rava until it's fragrant. Also, adding the rava to boiling water slowly while stirring continuously is crucial to prevent lumps.
Yes, it is very healthy. Cracked wheat is a whole grain rich in dietary fiber, protein, and essential minerals. It has a lower glycemic index than semolina (sooji), making it a better option for sustained energy and blood sugar management. The addition of vegetables further boosts its nutritional value.
One serving of Godi Rava Upma (approximately 1.5 cups or 300g) contains around 300-350 calories. The exact count can vary based on the amount of oil and the specific vegetables used.
Absolutely. You can skip the onions for a 'no onion, no garlic' version. The upma will still be delicious due to the other spices and vegetables.
Yes, you can. It stays fresh in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and microwave or steam it in a pan until hot. This prevents it from drying out.
Godi Rava Upma is delicious on its own but pairs wonderfully with coconut chutney, tomato chutney, sambar, or a simple side of plain yogurt. A sprinkle of sev or boondi on top adds a delightful crunch.