Low Fat Rava Upma
Brighten up your mornings or enjoy a light, wholesome meal with this Low Fat Rava Upma, a healthy twist on a classic South Indian breakfast dish. This delightful recipe combines nutty roasted semolina (rava) with a medley of finely chopped vegetables, aromatic curry leaves, and just a touch of low-fat cooking oil, making it a guilt-free option for health-conscious food lovers. Infused with the flavors of mustard seeds, ginger, and green chilies, and finished off with a zesty splash of lemon juice, this dish is packed with vibrant flavors that complement its soft and fluffy texture. Ready in just 25 minutes, it’s a perfect quick meal that can be easily customized with seasonal veggies or served with coconut chutney for added indulgence. Whether you’re cutting back on calories or simply seeking a satisfying vegetarian recipe, this low-fat rava upma promises to be a nutritious, flavorful treat!
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Recipe Information
Ingredients
- 1 cup rava (semolina)
- 2 cups water
- 1 small, finely chopped onion
- 2 finely chopped green chilies
- 1 teaspoon, grated ginger
- 1 cup, finely chopped mixed vegetables (carrot, peas, beans)
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 8 leaves curry leaves
- 1 teaspoon, or to taste salt
- 0.5 teaspoon turmeric powder
- 1 tablespoon lemon juice
- 1 tablespoon low-fat cooking oil
- 2 tablespoons, chopped for garnish fresh coriander leaves
Instructions
Start by dry roasting the rava in a pan over medium heat until it turns light golden brown and gives off a nutty aroma. Stir continuously to prevent burning. Set aside to cool.
In the same pan, heat the low-fat cooking oil over medium flame. Add mustard seeds and allow them to splutter.
Once the mustard seeds begin to splutter, add urad dal and chana dal to the pan. Sauté them until they turn golden brown.
Add the curry leaves, chopped onions, green chilies, and grated ginger. Sauté until the onions become translucent.
Add the chopped mixed vegetables to the pan and cook them for about 3-4 minutes until they are slightly tender.
Pour 2 cups of water into the pan, add salt and turmeric powder, and bring the mixture to a boil.
Once the water starts boiling, reduce the flame to low and slowly add the roasted rava to the pan while stirring continuously to avoid any lumps.
Stir the mixture well, cover the pan with a lid, and let it cook on low flame for about 4-5 minutes until the rava absorbs the water and becomes fluffy.
Turn off the heat and add lemon juice. Mix well to combine all the flavors.
Garnish with freshly chopped coriander leaves and serve hot.
Nutrition Facts
Calories |
1123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2485 mg | 108% | |
| Total Carbohydrate | 195.6 g | 71% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 17.9 g | ||
| Protein | 36.3 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1350 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
