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A savory and spiced-up version of the classic South Indian breakfast! This hearty upma is loaded with colorful vegetables and aromatic spices, making for a quick, wholesome, and delicious meal to start your day.
For 4 servings
In a heavy-bottomed pan or kadai, dry roast the rava on low-medium heat for 4-5 minutes. Stir continuously until it becomes fragrant and turns a very light golden color, but does not brown. Transfer to a plate and set aside.
In the same pan, heat the oil over medium heat. Add the mustard seeds and wait for them to splutter. Then, add the urad dal and chana dal. Sauté for about a minute until they turn golden brown and aromatic.
Add the curry leaves, slit green chilies, and grated ginger. Sauté for 30 seconds until the curry leaves are crisp and the raw smell of ginger is gone.
Add the finely chopped onion and sauté for 3-4 minutes until they become soft and translucent.
Add the chopped tomato and cook for another 3-4 minutes until it turns soft and mushy.
Stir in the mixed vegetables, turmeric powder, and sambar powder. Mix well and cook for 2-3 minutes, allowing the vegetables to slightly soften.
Pour in 2.5 cups of water, add salt and sugar. Stir everything together and bring the mixture to a rolling boil.
Reduce the heat to low. Slowly pour the roasted rava in a steady stream with one hand, while continuously stirring with the other hand to prevent any lumps from forming.
A savory and spiced-up version of the classic South Indian breakfast! This hearty upma is loaded with colorful vegetables and aromatic spices, making for a quick, wholesome, and delicious meal to start your day.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 301.21 calories per serving with 7.92g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
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Keep stirring until the rava absorbs all the water and the mixture thickens considerably. Cover the pan with a lid and let it cook on the lowest possible heat for 4-5 minutes. This steaming step makes the upma fluffy.
Turn off the heat. Add the ghee (if using), fresh lemon juice, and chopped coriander leaves. Give it a gentle mix. Let it rest, covered, for another 5 minutes before serving.
Fluff the upma with a fork and serve hot, either on its own or with coconut chutney or pickle.
Increase the quantity of tomatoes to 2-3 and skip the other vegetables for a tangy tomato-flavored upma.
Add a pinch of asafoetida (hing) with the tempering and use more ghee for a richer, more fragrant version often served at weddings.
Add 2 tablespoons of raw peanuts along with the chana dal and urad dal during tempering for an extra nutty crunch.
Add 1/4 teaspoon of red chili powder along with the turmeric and sambar powder for extra heat.
Rava (semolina) is a good source of complex carbohydrates, which digest slowly and provide a steady release of energy, keeping you full and active for hours.
The addition of various vegetables like carrots, peas, and beans makes this dish rich in dietary fiber, which aids digestion, and provides essential vitamins and minerals.
Being high in fiber and protein, upma promotes a feeling of fullness, which can help prevent overeating and aid in weight management when consumed in appropriate portions.
Semolina is a decent source of iron, an essential mineral for producing red blood cells and preventing anemia. A serving of upma can contribute to your daily iron intake.
One serving of Masala Upma (approximately 1 cup or 225g) contains around 250-300 calories, depending on the amount of oil and ghee used.
Yes, Masala Upma is a healthy and balanced breakfast option. Rava provides carbohydrates for energy, while the vegetables add essential vitamins, minerals, and fiber. It is light on the stomach and keeps you full for longer.
The key to lump-free upma is to add the roasted rava to the boiling water slowly, in a steady stream, while stirring continuously with your other hand. Do not dump all the rava in at once.
Traditional rava (semolina) is made from wheat and is not gluten-free. To make a gluten-free version, you can substitute rava with quinoa, millet flour, or rice rava, but you may need to adjust the water ratio and cooking time.
Masala Upma is delicious on its own, but it pairs wonderfully with coconut chutney, sambar, a side of pickle (achar), or a sprinkle of sev for extra crunch.
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over the upma and microwave for 1-2 minutes or heat it in a pan on the stovetop until warm. The water helps to restore its soft texture.
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