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A quintessential South Indian breakfast made from roasted semolina and tempered spices. This savory porridge is light, fluffy, and comes together in under 30 minutes, making it a perfect weekday meal.
Roast the Rava (Semolina)
Prepare the Tempering (Tadka)
Sauté Aromatics
A quintessential South Indian breakfast made from roasted semolina and tempered spices. This savory porridge is light, fluffy, and comes together in under 30 minutes, making it a perfect weekday meal.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 250.12 calories per serving with 6.79g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
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Cook the Upma
Rest and Garnish
Add 1/2 cup of finely chopped mixed vegetables like carrots, peas, and green beans along with the onions in Step 3. You may need to add a splash more water.
Sauté one finely chopped tomato along with the onions for a tangy flavor. Reduce the lemon juice slightly to balance the taste.
Add 1/4 teaspoon of turmeric powder and a pinch of asafoetida (hing) during the tempering stage for extra flavor and color.
Simply replace the ghee with a neutral vegetable oil like sunflower or coconut oil to make the dish completely plant-based.
Semolina (rava) is rich in carbohydrates, which are the body's primary source of fuel. This makes Upma an excellent breakfast to kickstart your day with a boost of energy.
Upma is known for being light on the stomach. The soft, cooked semolina is easy for the digestive system to process, making it a suitable meal for all ages, even when feeling under the weather.
Semolina is a natural source of iron, an essential mineral for producing red blood cells and preventing anemia. A regular intake can help maintain healthy iron levels.
The two most important steps are: 1) Dry roast the rava properly until it's fragrant and the grains are separate. 2) Add the roasted rava to boiling water in a very slow, steady stream while stirring continuously. This prevents lumps from forming.
Yes, Sujir Upma can be a healthy breakfast choice. It's made from semolina, which provides carbohydrates for energy. It's light on the stomach and easy to digest. Adding vegetables can increase its fiber and nutrient content. However, it is carb-dense, so portion control is important, especially for those managing blood sugar.
One serving of this Sujir Upma (approximately 1 cup or 185g) contains around 250-300 calories. The exact count can vary based on the amount of ghee and the addition of cashews.
Absolutely! Finely chopped carrots, green peas, beans, and corn are excellent additions. Sauté them along with the onions until they are slightly tender before adding water.
Yes, it's very easy to make this recipe vegan. Simply substitute the ghee with an equal amount of vegetable oil, coconut oil, or any other neutral-flavored oil.
Upma is delicious on its own but is traditionally served with accompaniments like coconut chutney, sambar, pickle, or a sprinkle of 'podi' (spiced lentil powder).
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