Vegetable Rava Upma
A classic South Indian breakfast, this savory semolina dish is packed with tender vegetables and fragrant spices. Quick, easy, and satisfying, it's perfect for a wholesome start to your day.
For 4 servings
8 steps. 20 minutes total.
- 1
Step 1
- a.In a heavy-bottomed pan or kadai, dry roast the rava on low-medium heat for 5-7 minutes, stirring frequently. The rava should become fragrant and turn a very light golden color, but not brown. Transfer to a plate and set aside.
- 2
In the same pan, heat the ghee over medium heat
- a.Add the mustard seeds and wait for them to splutter. Then, add the urad dal, chana dal, and cashews. Sauté for 1-2 minutes until the dals and cashews are light golden and crisp.
- 3
Add the curry leaves and hing, and sauté for another 10 seconds
- a.Immediately add the chopped onion, green chilies, and grated ginger. Sauté for 2-3 minutes until the onions become soft and translucent.
- 4
Add the chopped carrots, green peas, and green beans to the pan
- a.Sauté for 3-4 minutes until the vegetables are slightly tender-crisp.
- 5
Pour in 3 cups of hot water, add salt and sugar (if using)
- a.Stir well and bring the mixture to a rolling boil.
- 6
Reduce the heat to low
- a.While stirring continuously with a whisk or spoon, slowly pour the roasted rava into the boiling water in a steady stream. This is crucial to prevent lumps. Continue mixing until the rava absorbs the water and the mixture thickens.
- 7
Step 7
- a.Cover the pan with a tight-fitting lid and cook on the lowest heat for 4-5 minutes. This allows the rava to steam and cook through completely.
- 8
Turn off the heat and let the upma rest, covered, for another 5 minutes
- a.After resting, open the lid and gently fluff the upma with a fork. Stir in the fresh lemon juice and chopped coriander leaves. Serve hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Roasting the rava well is the most important step for a non-sticky, fluffy upma.
- 2Always use a 1:2 ratio of rava to water for the perfect consistency. For a softer upma, you can use up to 2.5 parts water.
- 3Stirring continuously while adding rava to hot water is crucial to avoid lumps. Using a whisk can help.
- 4Using hot water instead of cold water helps cook the rava faster and results in a better texture.
- 5Let the upma rest for a few minutes after cooking to allow the flavors to meld and the grains to fluff up.
- 6For a richer taste, you can roast the rava in 1 teaspoon of ghee instead of dry roasting.
- 7Ensure your vegetables are chopped finely so they cook quickly and evenly with the rava.
Adapt it for your goals.
Tomato Upma
Add one finely chopped tomato along with the onions for a tangy flavor and a reddish hue.
Masala UpmaMasala Upma
Add 1/4 tsp turmeric powder and 1/2 tsp sambar powder or vangi bath powder with the vegetables for a spicier, more aromatic version.
Quinoa UpmaQuinoa Upma
For a gluten-free, high-protein alternative, replace rava with an equal amount of rinsed quinoa. Adjust water and cooking time accordingly (usually a 1:2 quinoa to water ratio, cooked for 15-20 minutes).
Ghee Roast UpmaGhee Roast Upma
Garnish with a few extra ghee-roasted cashews on top before serving for added crunch and richness.
Why this is on our healthy list.
Rich in Fiber
The inclusion of various vegetables like carrots, peas, and beans makes this dish a good source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Provides Sustained Energy
Rava (semolina) is a good source of complex carbohydrates, which are digested slowly, providing a steady release of energy to keep you active and full for longer.
Source of Iron
Semolina is naturally rich in iron, an essential mineral for producing red blood cells and preventing anemia. The added lemon juice (Vitamin C) helps enhance iron absorption.
Packed with Vitamins and Minerals
The assortment of vegetables contributes essential vitamins like Vitamin A (from carrots) and Vitamin K (from beans), along with minerals like potassium and magnesium.
Frequently asked questions
The key is to pour the rava into the boiling water very slowly in a steady stream while stirring continuously with your other hand. Using a whisk can be very effective. Also, ensure the rava is well-roasted, as this helps the grains stay separate.