Upma Recipe (Savoury Semolina with Vegetables)| Rava Upma
Upma is a popular and traditional South Indian breakfast dish made with semolina, vegetables and spices. This is a healthy and delicious breakfast option that is easy to make and customizable.It is a great source of nutrients from complex carbohydrates, protein and a variety of vegetables that can be added. It is a filling and satisfying breakfast that is perfect to start your day off right. Is a favorite breakfast dish in South India and is often served in homes and restaurants across the region. It is considered a staple breakfast option and is usually enjoyed as a hearty and delicious meal to start the day. Its popularity in South India has made it a popular dish across India and even internationally, where it is recognized as a tasty and healthy breakfast option.
Usually made from semolina, also known as rava or semolina, which is a coarsely ground wheat flour. Firstly semolina is roasted in a dry pan till it becomes golden brown and fragrant. It is then mixed with fried vegetables like onions, carrots and peas along with spices like mustard, cumin, turmeric and chilli powder. Water is added to the mixture and it is cooked till becomes soft and puffy. The end result is a delicious and satisfying breakfast dish that’s packed with flavor and nutrition.
Cooking is a simple and straightforward process that can be done in just a few easy steps. Here’s a step-by-step guide to make.
Ingredients
- 1 cup semolina (rava/semolina)
- 1 onion, finely chopped
- 1 carrot, finely chopped
- 1/4 cup green peas
- 1/2 tsp mustard seeds
- 1/2 tsp cumin
- 1/4 tsp turmeric powder
- 1/2 tsp chili powder
- 2 tbsp oil
- 2 cups water
- salt to taste
Method
- In a dry pan, dry roast the semolina on a low-medium flame till it turns golden brown and fragrant. Keep stirring it continuously to avoid burning. Once done keep it aside.
- Heat oil in a pan and add mustard seeds to it. When they crackle, add cumin seeds and let them fry for a few seconds.
- Add chopped onion and fry till it becomes transparent.
- Add chopped carrots and green peas and fry for a few minutes.
- Add turmeric powder and chilli powder and mix well.
- Add 2 cups of water and salt as per taste. Boil it.
- Once the water comes to a boil, slowly add the roasted semolina while stirring continuously. Make sure there are no lumps and semolina is evenly mixed with water and vegetables.
- Cover the pan with a lid and let the upma cook on a low flame for 3-4 minutes.
- Once done, remove the lid and fluff with a fork.
- Serve hot with chutney, sambar, or any side of your choice.
- With easy-to-follow instructions, you can be making delicious and nutritious upma in no time!
Importance of roasting the semolina for optimum flavor
When semolina is not roasted, it sometimes turns into a sticky gruel, which some people find less appealing. Roasting the semolina also helps to release its natural oils, which gives a rich and complex flavor profile that is difficult to replicate with unroasted semolina.
Different types of vegetables and spices that can be used.
One of the best things is that it is a highly customizable breakfast dish that can be made with a variety of vegetables and spices to suit your taste preferences. Here are some popular options:
vegetables:
Onion
Tomato
carrot
Pea
Bell peppers
green beans
Potato
Cauliflower
Broccoli
parents
mushroom
Spices:
Mustard seeds
Cumin
curry leaves
turmeric powder
Chili powder
coriander powder
Garam Masala
Asafoetida / Hing)
Ginger
Garlic
By adding different vegetables and spices you can create a unique flavor profile that suits your taste. For example, adding tomatoes and capsicum can give a tangy flavor , while adding spinach and mushrooms can give a deep and earthy flavor. Similarly, adding ginger and garlic can give a spicy kick , while adding curry leaves and asafoetida can give a subtle and aromatic flavour.
Nutritional benefits of semolina
The main ingredient of upma is semolina, a type of wheat flour that is rich in complex carbohydrates and proteins. Here are some nutritional benefits of semolina:
Complex Carbohydrates: Semolina is a great source of complex carbohydrates, which digest slowly and provide sustained energy throughout the day. These carbohydrates are also important for maintaining healthy blood sugar levels and preventing spikes and crashes.
Protein: Semolina is also a good source of protein, with one cup of cooked semolina having about 6 grams of protein. Protein is essential for building and repairing tissues in the body as well as maintaining healthy skin, hair and nails.
Vitamins and minerals: Semolina is also a good source of several important vitamins and minerals, including iron, zinc and B-complex vitamins. These nutrients are essential for maintaining healthy bones, teeth and muscles, as well as supporting the immune system and maintaining healthy brain function.
Low in fat: Semolina is naturally low in fat, with only 1 gram of fat in one cup of cooked semolina. This is a great option for those who want to maintain a healthy weight or reduce their overall fat intake.
Different variations of upma
Upma is a versatile dish that can be adapted in many different ways to suit different taste preferences and dietary requirements.
Whole Wheat : Instead of using regular semolina, you can use whole wheat semolina to make your upma. Whole wheat semolina is a healthier option because it has a higher fiber and nutrient content than regular semolina.
Vegetable : You can add a variety of vegetables to your upma to increase the fiber content and add more nutrients. Some great options include peas, carrots, green beans, bell peppers and corn.
Tomato : You can add chopped tomatoes to your upma to give it a sour taste and increase the nutritional value. This is a great option for those looking for a low calorie and low fat breakfast option.
Spicy : If you like your breakfast spicy, you can add green chilies or red chili flakes to your upma for some extra heat.
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