Rava Upma
A classic South Indian breakfast, this Jain-friendly Rava Upma is made without onions or garlic. It's light, fluffy, and gets its wonderful flavor from a fragrant tempering of mustard seeds, lentils, and asafoetida. Ready in under 30 minutes!
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Roast the Rava (Semolina)
- b.Place a heavy-bottomed pan or kadai over medium heat.
- c.Add 1 cup of coarse rava and dry roast, stirring continuously for 4-5 minutes. The rava should become fragrant and its grains should look separate and dry. Do not let it brown.
- d.Once roasted, immediately transfer the rava to a separate plate to cool down. This step is crucial to prevent a sticky upma.
- 2
Step 2
- a.Prepare the Tempering (Tadka)
- b.In the same pan, heat 2 tbsp of ghee over medium heat.
- c.Add 1 tsp of mustard seeds and wait for them to splutter completely, which should take about 30 seconds.
- d.Add 1 tsp urad dal, 1 tsp chana dal, and the cashew nuts. Sauté for 1-2 minutes, stirring frequently, until the dals turn golden brown and the cashews are lightly toasted.
- e.Add the finely chopped green chilies, curry leaves, and 1/4 tsp asafoetida. Sauté for another 30 seconds until the curry leaves are crisp and the aromas are released.
- 3
Step 3
- a.Cook the Upma
- b.Carefully pour 2.5 cups of hot water into the pan. Add 1 tsp of salt and 1/2 tsp of optional sugar, and stir well. Bring the water to a rolling boil.
- c.Reduce the heat to low. Begin pouring the roasted rava into the boiling water in a slow, steady stream with one hand, while continuously stirring with the other hand to prevent any lumps from forming.
- d.Continue to stir until all the rava is incorporated and the mixture starts to thicken, which will happen quickly (about 1-2 minutes).
- e.Cover the pan with a tight-fitting lid and let it cook on the lowest possible heat for 5-7 minutes. The rava will absorb all the water and cook through.
- 4
Step 4
- a.Rest, Garnish, and Serve
- b.Turn off the heat but keep the pan covered. Let the upma rest and steam for another 5 minutes. This makes it extra fluffy.
- c.Open the lid, add 1 tbsp of fresh lemon juice and 2 tbsp of chopped coriander leaves.
- d.Gently fluff the upma with a fork to separate the grains.
- e.Serve immediately while hot, either on its own or with a side of coconut chutney or pickle.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a perfectly non-sticky upma, the ratio of coarse rava to water should be 1:2.5. For a drier, more crumbly texture, use a 1:2 ratio.
- 2Always use hot or boiling water. Adding cold water can make the upma lumpy and affect the final texture.
- 3Roasting the rava until fragrant is the most important step for achieving a fluffy texture. Do not skip it!
- 4To make it more nutritious, add Jain-friendly vegetables like finely chopped capsicum, green peas, or grated raw banana along with the tempering.
- 5If your upma becomes dry upon cooling, sprinkle a little hot water over it and gently reheat in a covered pan or microwave.
- 6Use a non-stick or heavy-bottomed pan to prevent the rava from sticking and burning during roasting and cooking.
Adapt it for your goals.
Vegetable Upma
Add 1/2 cup of finely chopped Jain-friendly vegetables like capsicum, green peas, or grated raw banana to the tempering and sauté for a few minutes before adding water.
Vegan UpmaVegan Upma
Replace the 2 tablespoons of ghee with a neutral vegetable oil or coconut oil for a completely plant-based version.
Spicier UpmaSpicier Upma
Add 1-2 dried red chilies, broken in half, along with the mustard seeds in the tempering for an extra layer of heat.
Tomato UpmaTomato Upma
For a non-Jain variation, add one finely chopped tomato after the tempering and cook until soft before adding water. This adds a tangy flavor.
Why this is on our healthy list.
Provides Instant Energy
Rava (semolina) is rich in carbohydrates, which are the body's primary source of fuel. This makes upma an excellent breakfast dish to provide a quick and sustained energy boost to start your day.
Easy to Digest
The soft, cooked texture of upma is gentle on the digestive system. The use of asafoetida in the tempering further aids digestion, making it a suitable meal for all ages.
Good Source of Iron
Semolina is naturally a good 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.
Jain-Friendly and Sattvic
This recipe is prepared without any onions, garlic, or root vegetables, adhering to Jain dietary principles. It is considered a sattvic (pure and light) food in Ayurveda, promoting mental clarity.
Frequently asked questions
One serving of this Jain Rava Upma (approximately 1 cup or 165g) contains an estimated 230-260 calories. The exact count can vary based on the amount of ghee and cashews used.