5 from 18 votes
Upma
Upma is a savory Indian breakfast cereal made from coarse semolina (sooji/rava) toasted and cooked with spices, lentils, curry leaves, and vegetables like onions and tomatoes. The dish is seasoned with mustard seeds, cumin, and fresh green chilies for aroma and gentle heat. Cashew nuts add crunch, while cilantro and lemon juice brighten the flavor. This results in a fluffy, spiced porridge-like dish commonly enjoyed for breakfast.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Calories:
306 kcal
Course:
Breakfast, Lunch
Cuisine:
Indian
Ingredients
- 1 cup semolina rava/semolina, coarse
- 2 tablespoons neutral cooking oil generic cooking oil
- 1 teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 2 teaspoons urad dal
- 2 teaspoons chana dal
- 8 curry leaves
- 2 green chilies
- 15 cashews broken into pieces
- 1 onion finely diced, large
- 1 tomato diced
- 2 teaspoons kosher salt
- 3 cups water
- ¼ cup cilantro finely chopped
- ¼ lemon
- 2 tablespoons coconut frozen works, fresh grated
Optional veggies
- ½ cup green peas
- ½ cup carrot diced
Instructions
- Rinse and soak the Chana dal and Ural daal in water
- In a medium pan dry roast sooji for 5 minutes on medium heat stirring frequently. Make sure that the Rava is not browning too quickly. Turn the heat off once the sooji starts to look slightly brown and continue to stir as it will keep browning further. Take out roasted sooji in a bowl and reserve.
- Wipe the pan with a dry towel and heat oil in it. Add mustard seeds and allow them to pop. Lower the heat to medium-low and add cumin seeds and cook for 20 seconds.
- Drain the water from the chana dal and Urad dal and add it to the tempering along with curry leaves, green chilies and cashews. Cook until the cashews start to turn light golden, around 1 minute.
- Add onions and cook until they start to turn translucent. Add any of the optional veggies, I like to add tomatoes and carrots. Cook for another minute as the tomatoes start to soften.
- Add salt & water and allow the water to come to a rolling boil. Then add roasted sooji 2 to 3 spoonfuls at a time, mixing it clockwise. Continue to add and mix in the rest of the sooji. Cook covered on low heat for 5 minutes.
- Garnish with Cilantro and fresh lemon juice. Serve with fresh coconut, sev or bhujia
Cup of Yum
Notes
- Use coarse semolina (sooji/rava) for the proper texture in Upma.
- Continue stirring the semolina during roasting to avoid burning or over-browning.
- Add roasted semolina only after water comes to a rolling boil to ensure a light, fluffy result.
- Simmer the mixture while adding semolina to allow even cooking and prevent lumps.
Nutrition Information
Calories
306kcal
(15%)
Carbohydrates
43g
(14%)
Protein
9g
(18%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Trans Fat
1g
(50%)
Sodium
1263mg
(53%)
Potassium
313mg
(7%)
Fiber
6g
(24%)
Sugar
4g
(8%)
Vitamin A
3078IU
(62%)
Vitamin C
54mg
(60%)
Calcium
51mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1 Serving
Amount Per Serving
Calories 306
% Daily Value*
| Calories | 306kcal | 15% |
| Carbohydrates | 43g | 14% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Sodium | 1263mg | 53% |
| Potassium | 313mg | 7% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 3078IU | 62% |
| Vitamin C | 54mg | 60% |
| Calcium | 51mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.