Nut-Free Rava Upma
Savor the comforting flavors of Nut-Free Rava Upma, a quick and wholesome South Indian breakfast dish tailored for nut-free diets. Perfectly roasted semolina (rava) forms the base of this light yet satisfying recipe, enriched with aromatic spices like mustard seeds, cumin, and asafoetida. Packed with vibrant veggies such as carrots, green peas, and onions, this upma is both nutritious and visually inviting. A splash of lemon juice and a sprinkle of fresh coriander elevate its refreshing, tangy notes. Ready in just 30 minutes, this easily digestible dish offers a delightful combination of taste and texture. Whether you're catering to dietary preferences or simply seeking a warm, healthy meal, this nut-free rava upma is bound to become a family favorite.
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Recipe Information
Ingredients
- 1 cup semolina (rava)
- 2.5 cups water
- 2 tablespoons vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 0.25 teaspoon asafoetida (hing)
- 2 green chilies, finely chopped
- 1 teaspoon ginger, finely chopped
- 1 medium onion, finely chopped
- 1 small carrot, finely chopped
- 0.5 cup green peas
- 1 teaspoon salt
- 10 leaves curry leaves
- 1 tablespoon lemon juice
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Begin by heating a dry pan on medium heat. Add the semolina and roast it for about 5-7 minutes until it becomes aromatic and slightly changes color. Keep stirring continuously to avoid burning. Once done, transfer it 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.
Add the cumin seeds, urad dal, and chana dal. Saute until the dals turn golden brown.
Stir in asafoetida, green chilies, ginger, and curry leaves. Cook for a minute until the mixture is aromatic.
Add the chopped onion and cook until it becomes translucent.
Add the chopped carrots and green peas to the pan and saute for 2-3 minutes until slightly tender.
Pour 2.5 cups of water into the pan. Add salt and bring the water to a rolling boil.
Gradually add the roasted semolina to the boiling water, stirring continuously to prevent lumps from forming.
Lower the heat and let the mixture cook for 3-4 minutes, or until the water is absorbed and the semolina is cooked through.
Turn off the heat and stir in lemon juice.
Garnish the upma with fresh coriander leaves before serving. Serve hot.
Nutrition Facts
Calories |
1164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2433 mg | 106% | |
| Total Carbohydrate | 185.8 g | 68% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 16.6 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 213 mg | 16% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1345 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.
