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. Upma 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.
Upma 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.
Upma is 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 the upma becomes soft and puffy. The end result is a delicious and satisfying breakfast dish that’s packed with flavor and nutrition.
Cooking upma 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 the upma 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
Roasting of semolina is an important step in making upma which should not be skipped. Roasting the semolina on a low-medium flame till it turns golden brown in color and turns aromatic, enhances its flavor and gives a delicious nutty flavor to the upma. It also helps prevent the upma from becoming sticky and sticky, ensuring it remains light and fluffy.
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 the upma a rich and complex flavor profile that is difficult to replicate with unroasted semolina.
In short, roasting semolina is an important step in making upma which helps in enhancing its taste, texture and overall appeal. This is a simple yet effective technique that can take your simile from good to great, so don’t skip this step!
Different types of vegetables and spices that can be used to customize the upma.
One of the best things about upma 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 to the upma, you can create a unique flavor profile that suits your taste. For example, adding tomatoes and capsicum can give a tangy flavor to upma, while adding spinach and mushrooms can give a deep and earthy flavor. Similarly, adding ginger and garlic can give a spicy kick to upma, while adding curry leaves and asafoetida can give a subtle and aromatic flavour.
Overall, the possibilities are endless when it comes to customizing upma with different vegetables and spices, so don’t be afraid to experiment and find your perfect combination!
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.
Overall, semolina is a nutritious ingredient that provides many important nutrients to the body. By adding upma to your breakfast routine, you can enjoy the nutritional benefits of semolina along with enjoying a delicious and satisfying meal.
Upma is a versatile dish that can be easily adapted to meet a variety of dietary needs and preferences. Here are some ways you can increase the fiber content and adapt the upma to meet specific dietary restrictions:
Add more vegetables: As mentioned earlier, vegetables are an excellent source of fiber. By adding more vegetables to your upma, you can increase the fiber content and add more nutrients to the dish. Some great high-fiber options include spinach, kale, broccoli and Brussels sprouts.
Use whole grain semolina: If you want to increase the fiber content of your upma, consider using whole grain semolina instead of regular semolina. Whole grain semolina is made from the whole wheat kernel and contains more fiber and nutrients than refined semolina.
Use gluten-free semolina: If you’re following a gluten-free diet, you can still enjoy upma by using gluten-free semolina made from alternative grains like rice, corn, or quinoa.
Add protein-rich ingredients. To make the upma more filling and nutritious, you can add protein-rich ingredients like tofu, lentils, or nuts. These ingredients will help keep you full and satisfied for longer.
Use low-sodium seasonings: If you’re watching your sodium intake, you can use low-sodium seasonings like herbs and spices to add flavor to your upma instead of using salt.
Overall, upma is a versatile dish that can be adapted to meet a wide range of dietary needs and preferences. By experimenting with different ingredients and seasonings, you can create a delicious and nutritious breakfast that meets your specific dietary restrictions.
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. Here are some variations of upma that you can try:
Whole Wheat Upma: 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 Upma: 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 Upma: 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 Upma: If you like your breakfast spicy, you can add green chilies or red chili flakes to your upma for some extra heat.
Sweet upma: For a sweet taste, you can add raisins, chopped dates or honey to your upma.
Overall, upma is a very versatile dish that can be adapted to suit individual tastes and dietary requirements. Whether you prefer spicy, salty or sweet flavors, you can create a delicious snack that meets your specific preferences. Upma is also a great option for those looking for a healthy and filling breakfast that can be customized to meet their nutritional needs.
If you’ve never tried upma before, I highly recommend that you try it! Not only is it a delicious and nutritious breakfast option, it is also very easy to make. With just a few simple ingredients, you can make a delicious and filling breakfast that will keep you energized all morning long.
So why not give it a try? Experiment with different ingredients and seasonings to find the flavor combination that’s right for you. Upma is a versatile dish that can be tailored to suit individual tastes and dietary requirements, so it’s perfect for anyone looking for a healthy and tasty breakfast option.
Don’t be intimidated by the cooking process—with the step-by-step instructions in this article, you’ll be making upma in no time. Plus, once you’ve mastered the basic recipe, you can start experimenting with different variations to keep things interesting.
So go ahead and try making the simile for yourself – I guarantee you won’t be disappointed!
FAQ
Question: Can upma be made without vegetables?
Answer: Yes, Upma can be made without vegetables as well. The recipe remains the same, but instead of vegetables, you can add peanuts, cashews, or raisins for some crunch and flavor.
Q: Is upma healthy?
A: Upma is a healthy breakfast option as it is low in calories and high in fibre. It is also a good source of carbohydrates and protein, making it an ideal food to start your day with.
Question: What is the best time to eat upma?
Answer: Upma is traditionally eaten for breakfast, but can be eaten at any time of the day as a snack or a light meal.
Q: Can the upma be made in advance?
Answer: Yes, the upma can be made in advance and kept in the refrigerator for a few days. Just make sure to reheat it before serving.
Question: What are some forms of simile?
A: Some of the variations of upma include tomato upma, vegetable upma, khara upma, masala upma and tamarind upma. You can also add different vegetables or spices to make your own unique upma recipe.
Q: What is the best accompaniment for Upma?
A: Upma is usually served with coconut chutney, pickle or sambar. You can also serve it with curd or hot tea or coffee.
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