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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.
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.
In the same pan, heat the ghee over medium heat. 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.
Add the curry leaves and hing, and sauté for another 10 seconds. Immediately add the chopped onion, green chilies, and grated ginger. Sauté for 2-3 minutes until the onions become soft and translucent.
Add the chopped carrots, green peas, and green beans to the pan. Sauté for 3-4 minutes until the vegetables are slightly tender-crisp.
Pour in 3 cups of hot water, add salt and sugar (if using). Stir well and bring the mixture to a rolling boil.
Reduce the heat to low. 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.
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.
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A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
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.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 401.18 calories per serving with 11.47g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
Turn off the heat and let the upma rest, covered, for another 5 minutes. 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.
Add one finely chopped tomato along with the onions for a tangy flavor and a reddish hue.
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.
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).
Garnish with a few extra ghee-roasted cashews on top before serving for added crunch and richness.
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.
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.
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.
The assortment of vegetables contributes essential vitamins like Vitamin A (from carrots) and Vitamin K (from beans), along with minerals like potassium and magnesium.
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.
Yes, absolutely. Simply replace the ghee with a neutral vegetable oil like sunflower oil or coconut oil. The rest of the ingredients are already plant-based.
Yes, it's a relatively healthy breakfast option. Rava provides carbohydrates for energy, and the added vegetables contribute fiber, vitamins, and minerals. Using ghee in moderation provides healthy fats. It's a balanced meal to start your day.
One serving (approximately 1 cup or 275g) of this Vegetable Rava Upma contains around 350-400 calories, depending on the exact amount of ghee and cashews used.
Upma is delicious on its own but is traditionally served with coconut chutney, sambar, pickle (achaar), or a sprinkle of sev or 'mixture' on top for crunch. A side of banana is also common in some regions.
Store leftover upma in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and microwave for 1-2 minutes or gently heat it in a pan on the stovetop until warm and soft again.