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A savory and satisfying South Indian breakfast classic. Fluffy roasted semolina is cooked with mixed vegetables and a fragrant tempering of spices, creating a wholesome meal that's ready in under 30 minutes. Perfect with a side of coconut chutney.
In a heavy-bottomed pan or kadai, dry roast the rava on low-medium heat for 5-7 minutes. Stir continuously until it becomes fragrant and turns a very light golden color, ensuring it doesn't burn. Transfer the roasted rava to a separate plate and set aside.
In the same pan, heat the oil over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. Then, add the urad dal and chana dal, and sauté for 1-2 minutes until they turn golden brown. If using, add the cashew nuts and fry for 30 seconds until they are golden.
Add the hing, curry leaves, slit green chilies, and grated ginger to the pan. Sauté for about 30 seconds until the curry leaves are crisp and the mixture is aromatic.
Add the finely chopped onion and sauté for 2-3 minutes until it becomes translucent. Next, add the mixed vegetables and cook for 4-5 minutes, stirring occasionally, until they are slightly tender but still have a slight crunch.
Pour 2.5 cups of water into the pan. Add the salt and optional sugar, and bring the water to a rolling boil over high heat.
Reduce the heat to low. Begin pouring the roasted rava into the boiling water in a slow, steady stream with one hand, while stirring continuously with the other hand to prevent any lumps from forming. Once all the rava is added, mix well to combine.
Cover the pan with a tight-fitting lid and cook on the lowest heat for 5-7 minutes. By this time, all the water will be absorbed, and the rava will be soft and cooked through.
A savory and satisfying South Indian breakfast classic. Fluffy roasted semolina is cooked with mixed vegetables and a fragrant tempering of spices, creating a wholesome meal that's ready in under 30 minutes. Perfect with a side of coconut chutney.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 306.82 calories per serving with 7.95g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
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Turn off the heat and let the upma rest, covered, for 5 minutes. This step is crucial for a fluffy texture. Finally, open the lid, drizzle with optional ghee and lemon juice, and garnish with fresh coriander leaves. Fluff gently with a fork and serve hot.
For a different texture and nutritional profile, replace rava with an equal amount of broken wheat (dalia), oats, quinoa, or millet. Adjust water quantity and cooking time accordingly.
To boost the protein content, add a handful of roasted peanuts along with the cashews, or stir in some crumbled paneer (Indian cottage cheese) at the end of cooking.
For a tangy twist, add one finely chopped tomato along with the onions and cook until soft. You can also add a pinch of sambar powder for a different spice profile.
The primary ingredient, rava (semolina), is a complex carbohydrate that digests slowly, providing a steady release of energy and keeping you full for longer, making it an ideal breakfast.
Packed with a variety of vegetables like carrots, peas, and beans, this upma is a good source of dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
The inclusion of ginger, curry leaves, and mixed vegetables provides essential vitamins (like Vitamin A and C) and minerals (like iron and potassium) that support overall health and immunity.
The key is to add the roasted rava to the boiling water very slowly, in a steady stream, while stirring continuously with your other hand. This ensures the rava mixes evenly with the water without forming clumps.
Yes, Vegetable Upma is a healthy and balanced meal. It's rich in complex carbohydrates from rava for sustained energy, fiber from vegetables for good digestion, and essential vitamins and minerals. Using minimal oil and loading it with vegetables makes it a nutritious choice.
One serving (approximately 1 cup or 220g) of this Vegetable Upma contains around 300-350 calories. The exact count can vary based on the amount of oil, ghee, and cashews used.
Absolutely. This recipe is almost vegan by default. Simply skip the optional tablespoon of ghee at the end, or replace it with a vegan butter or a little more vegetable oil.
Upma is delicious on its own but is traditionally served with coconut chutney, sambar, or a sprinkle of 'podi' (spiced lentil powder). A side of plain yogurt or a few slices of banana also pairs well.
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