Soy-Free Rava Upma
Delight in the wholesome goodness of Soy-Free Rava Upma — a South Indian breakfast classic reimagined for allergen-conscious kitchens. This hearty dish features roasted semolina (rava) infused with aromatic spices like mustard seeds and cumin, complemented by crispy cashews, fresh vegetables, and the zing of lemon juice. Ghee lends a rich, buttery flavor, while vibrant curry leaves and coriander create a fragrant finish. Perfect for busy mornings, this quick and easy recipe takes just 30 minutes to prepare and offers a soy-free, vegetarian option packed with nutrients and flavor. Serve hot with coconut chutney or enjoy it as a standalone meal that’s sure to satisfy!
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Recipe Information
Ingredients
- 1 cup semolina (rava)
- 2 cups water
- 2 tablespoons ghee
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 teaspoon urad dal
- 8 pieces cashew nuts
- 1 medium onion, finely chopped
- 1 teaspoon ginger, finely chopped
- 2 pieces green chilies, slit
- 0.25 cup carrot, finely chopped
- 0.25 cup green peas
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 10 pieces curry leaves
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Heat a large pan over medium heat and add the semolina (rava). Dry roast the semolina for 5-7 minutes until it turns light golden brown and aromatic. Stir continuously to prevent burning. Transfer to a plate and set aside.
In the same pan, heat ghee over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, urad dal, and cashew nuts. Fry until the cashews turn golden brown.
Add chopped onions and sauté until they turn translucent.
Stir in the ginger, green chilies, and curry leaves. Sauté for another minute.
Add chopped carrot and green peas. Cook for 2-3 minutes until they begin to soften.
Pour in the water and add salt. Bring the mixture to a boil.
Gradually add the roasted semolina, stirring continuously to avoid lumps.
Cook on low heat, stirring frequently, until the semolina absorbs all the water, about 4-5 minutes.
Once the upma reaches the desired consistency, stir in the lemon juice and chopped coriander leaves.
Remove from heat and let it rest for a couple of minutes. Serve hot.
Nutrition Facts
Calories |
1191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.1 g | 48% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 1323 mg | 58% | |
| Total Carbohydrate | 176.3 g | 64% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 11.7 g | ||
| Protein | 32.1 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1081 mg | 23% | |
*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.
