Table of Contents
Introduction:
Upma is a simple and easy made breakfast. Though upma can be made with sooji, wheat rava, semolina, oats but sooji/rava upma is my all time favorite’s. we can add more veggies for nutritional value.
Upma is a delicious and popular South Indian dish that is enjoyed for breakfast or as a snack. It is made from semolina (also known as cream of wheat) and typically includes a variety of vegetables and spices.
Here are some interesting facts and information about upma:
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Basic Ingredients: The primary ingredient in upma is semolina, which is coarsely ground wheat. Other key ingredients typically include vegetables (such as onions, tomatoes, peas, carrots), spices (like mustard seeds, cumin seeds, curry leaves), and various seasonings.
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Regional Variations: Upma is a versatile dish, and its preparation can vary based on regional preferences. For example, in some regions, rice grains or vermicelli may be used instead of semolina.
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Health Benefits: Semolina, the main ingredient in upma, is a good source of energy and provides essential nutrients like fiber, protein, and B vitamins. Additionally, the inclusion of vegetables makes upma a nutritious and balanced meal.
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Quick and Easy to Prepare: Upma is relatively quick to prepare, making it a convenient option for busy mornings. It usually takes around 20-30 minutes to cook.
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Culinary Adaptability: Upma can be adapted to various dietary preferences and restrictions. For example, it can be made vegan by using vegetable oil instead of ghee, and by omitting dairy-based ingredients. It can also be made gluten-free by using alternatives like rice or millet flour.
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Cultural Significance: Upma holds cultural significance in South India and is often served during special occasions and festivals. It’s also a common offering in temples.
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Accompaniments: Upma is typically served with various accompaniments. It pairs well with coconut chutney, sambar (a tangy lentil soup with vegetables), or even a simple side of yogurt.
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Variations in Presentation: Upma can be served in different textures, ranging from a softer, porridge-like consistency to a drier, grainier texture. It can also be shaped into patties or cubes and pan-fried for a different presentation.
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Global Popularity: While upma originated in South India, it has gained popularity across India and is enjoyed by people of all regions. It has even found its way into the culinary preferences of various international communities.
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Customizable Flavors: Upma is incredibly versatile, allowing for the incorporation of a wide range of ingredients. This means you can experiment with different vegetables, spices, and even add nuts or seeds for added texture and flavor.
Overall, upma is a versatile and delicious dish that has a rich cultural heritage in South India and has become a beloved breakfast option across the country and beyond. lets check how simple is this recipe..
Rava Upma Process Of Cooking:
- Heat the oil in a pan on medium flame.
- Add chanadal, uraddal, mustard seeds, cashew, groundnuts into the pan.
- After a min add the Onions, Tomato, Green chilli, Curry leaves and saute it, also include vegetables potato, carrot to pan and fry till half boiled.
- Add 3 cups of water to the sauted tadka. put some salt as per ur taste.
- When the veggies boiled slowly add the sooji rava the water.
- Mix it thoroughly and allow it to cook for 5min.
- Garnish with coriander leaves and serve hot, tastes yummy with pickle combo.
Delicious South Indian Rava Upma
Ingredients
- 1 cup semolina also known as rava or sooji
- 2 cups water
- 2 tablespoons oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon urad dal split black gram – optional
- 1/2 teaspoon chana dal split chickpeas – optional
- 1/4 cup finely chopped onions
- 1/4 cup finely chopped tomatoes
- 1/4 cup chopped mixed vegetables carrots, peas, green beans, etc.
- 2-3 green chilies finely chopped (adjust to taste)
- 1/2 inch piece of ginger grated
- A pinch of asafoetida hing – optional
- 8-10 curry leaves
- Salt to taste
- Fresh cilantro leaves for garnish
- Lemon wedges for serving optional
Instructions
- Dry roast the semolina: Heat a dry, heavy-bottomed pan on medium heat. Add the semolina and roast it for about 4-5 minutes, or until it turns golden brown and gives off a nutty aroma. Stir constantly to prevent burning. Remove the roasted semolina from the pan and set it aside.
- In the same pan, heat the oil or ghee over medium heat. Add the mustard seeds and cumin seeds. Allow them to splutter.
- Add the urad dal, chana dal, asafoetida, and curry leaves. Sauté for a minute or two until the dals turn golden brown.
- Add the chopped onions, green chilies, and grated ginger. Sauté until the onions become translucent.
- Add the chopped tomatoes and mixed vegetables. Cook for a few minutes until the vegetables become slightly tender.
- Pour in the 2 cups of water and add salt. Bring the water to a boil.
- Gradually add the roasted semolina, stirring continuously to avoid lumps. Reduce the heat to low.
- Cover the pan with a lid and let the upma simmer for about 2-3 minutes, or until it reaches your desired consistency. If it becomes too thick, you can add a little more hot water and stir.
- Garnish with fresh cilantro leaves.
- Serve hot with a squeeze of lemon juice if desired.
Notes
- Enjoy your homemade upma as a delicious and satisfying breakfast or snack. You can also customize it with your favorite vegetables and adjust the level of spiciness to suit your taste.
- Overall, upma can be a healthy and balanced part of a diet, especially when paired with a variety of colorful vegetables for added nutrients.
Nutritional Value:
Upma is a nutritious dish that provides a range of essential nutrients. Here is an approximate nutritional breakdown for a typical serving of upma (around 1 cup, cooked):
| Calories: Approximately 220-250 calories |
| Protein: Around 6-8 grams |
| Carbohydrates: Approximately 30-35 grams |
| Dietary Fiber: 2-3 grams |
Fat: About 8-10 grams |
| Vitamins and Minerals: Upma contains various vitamins and minerals depending on the vegetables and spices used. It can provide significant amounts of Vitamin A, Vitamin C, Vitamin K, B-vitamins (especially B-complex vitamins like B1, B2, B3, B6), as well as minerals like calcium, iron, potassium, and magnesium. |
| Other Nutrients: Semolina (the main ingredient in upma) is a good source of energy and provides essential nutrients like phosphorus, zinc, and folate. |
| Protein Source: Upma can be made with added sources of protein like nuts, seeds, or legumes, making it a balanced meal. |
| Fiber Content: The semolina in upma is a good source of dietary fiber, which aids in digestion and can help regulate blood sugar levels. |
It’s important to note that these values are approximate and can vary based on specific ingredients and portion sizes. Additionally, the nutritional content may be influenced by factors like the type and quantity of vegetables used, and whether additional ingredients like ghee or oil are included.