Sugar-Free Rava Upma
Delight in the wholesome flavors of Sugar-Free Rava Upma, a quick and nourishing South Indian breakfast. This recipe combines the earthy nuttiness of dry-roasted semolina (rava) with an aromatic blend of mustard seeds, cumin, and curry leaves for a perfectly spiced base. Packed with nutrient-rich mixed vegetables like carrots, peas, and beans, it's a colorful, healthy meal that is naturally sugar-free, fitting seamlessly into a low-sugar or diabetic-friendly diet. The inclusion of tangy lemon juice and fresh coriander adds a refreshing finish, while the comforting texture makes it ideal for any time of day. Ready in just 40 minutes, this light yet satisfying dish is perfect for busy mornings or casual brunches. Try pairing it with coconut chutney or enjoy it as is – steaming and flavorful!
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Recipe Information
Ingredients
- 1 cup semolina (rava or suji)
- 2 cups water
- 2 tablespoons vegetable oil or ghee
- 1 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 tablespoon chana dal (split chickpeas)
- 1 tablespoon urad dal (split black gram)
- 2 units green chilies, chopped
- 1 teaspoon ginger, grated
- 1 large onion, finely chopped
- 0.5 cup mixed vegetables (carrots, peas, beans), chopped
- 10 leaves curry leaves
- 1 teaspoon or to taste salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Begin by dry roasting the semolina (rava) in a pan over medium heat until it turns light golden brown and emits a nutty aroma. This should take about 5-6 minutes. Stir continuously to prevent burning. Set aside.
In a separate large pan, heat the vegetable oil or ghee over medium heat.
Add the mustard seeds to the hot oil and let them splutter.
Once the mustard seeds start to pop, add the cumin seeds, chana dal, and urad dal. Sauté for 1-2 minutes until the dals become golden brown.
Add the chopped green chilies, grated ginger, and curry leaves. Sauté for another minute.
Add the finely chopped onion and cook until it becomes translucent.
Stir in the mixed vegetables and a pinch of salt. Cover and cook for 3-4 minutes until the vegetables are slightly tender.
Pour in the water and bring it to a boil. Add the salt, adjusting to taste.
Once the water is boiling, reduce the heat to low and slowly add the roasted semolina, stirring continuously to avoid lumps.
Cook the mixture for about 3-5 minutes, stirring occasionally, until the water is absorbed and the rava is cooked.
Turn off the heat and add the lemon juice. Mix well.
Garnish the upma with fresh coriander leaves and serve hot.
Nutrition Facts
Calories |
1217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2436 mg | 106% | |
| Total Carbohydrate | 191.7 g | 70% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 15.7 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1254 mg | 27% | |
*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.
