Low Sodium Rava Upma
Elevate your breakfast routine with this wholesome and flavorful Low Sodium Rava Upma! Perfect for those seeking a heart-healthy, low-sodium option, this dish combines the nutty richness of roasted semolina with the vibrant freshness of vegetables like grated carrots and peas, all infused with aromatic spices such as mustard seeds, cumin, and turmeric. A hint of lemon juice adds a zesty finish, while optional toasted cashews provide a delightful crunch. Quick to prepare in under 35 minutes, this savory upma is not only delicious but customizable and ideal for busy mornings. Serve it steaming hot with a garnish of cilantro for a nutritious, satisfying start to your day, or enjoy it as a light, comforting snack.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Semolina (Rava)
- 2 cups Water
- 2 tablespoons Vegetable Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 1 Green Chili
- 8 leaves Curry Leaves
- 1 medium, chopped Onion
- 1 inch, grated Ginger
- 1 medium, grated Carrot
- 0.5 cup Peas
- 0.25 teaspoon Turmeric Powder
- 2 tablespoons Lemon Juice
- 2 tablespoons, chopped Cilantro
- 2 tablespoons, optional Unsalted Cashews
Instructions
Dry roast the semolina in a pan over medium heat until it turns light golden and emits a nutty aroma. Stir continuously to prevent burning. Transfer to a plate and set aside.
In the same pan, heat the vegetable oil over medium heat.
Add the mustard seeds and let them splutter. Follow with cumin seeds, green chili, and curry leaves. Sauté for a minute until fragrant.
Add the chopped onion and sauté until the onions become translucent.
Add the grated ginger and stir for 30 seconds.
Add the grated carrot and peas. Mix well and cook for 2-3 minutes until the vegetables soften.
Add the turmeric powder and mix everything together.
Pour in the water and bring it to a rolling boil.
Gradually add the roasted semolina into the boiling water, stirring continuously to avoid lumps forming.
Reduce the heat to low, cover, and let it cook for about 3-4 minutes, until the water is fully absorbed and the semolina is cooked.
Turn off the heat and let it rest, covered, for another 2 minutes to allow the flavors to meld.
Stir in the lemon juice and chopped cilantro.
Toast the unsalted cashews in a small pan until golden. Garnish the upma with the toasted cashews before serving, if using.
Nutrition Facts
Calories |
1226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.1 g | 48% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 76 mg | 3% | |
| Total Carbohydrate | 188.8 g | 69% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 16.6 g | ||
| Protein | 35.5 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1340 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.
