Low Fat Rava Upma

Light, delicious, and packed with wholesome goodness, this Low Fat Rava Upma is the ideal guilt-free breakfast or snack option. Made with dry-roasted semolina (rava) and a medley of fresh vegetables like carrots, peas, and beans, this dish is infused with the aromatic flavors of curry leaves, mustard seeds, and green chilies. A subtle hint of turmeric adds a golden touch, while lemon juice brightens every bite. This one-pot recipe is prepared using minimal low-fat oil, making it a heart-healthy choice without compromising flavor. Ready in under 25 minutes, this comforting bowl of upma is perfect for busy mornings or a light evening meal, garnished with a sprinkle of fresh coriander for that final burst of freshness.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In the same pan, heat the low-fat cooking oil over medium flame. Add mustard seeds and allow them to splutter.

Step 3

Once the mustard seeds begin to splutter, add urad dal and chana dal to the pan. Sauté them until they turn golden brown.

Step 4

Add the curry leaves, chopped onions, green chilies, and grated ginger. Sauté until the onions become translucent.

Step 5

Add the chopped mixed vegetables to the pan and cook them for about 3-4 minutes until they are slightly tender.

Step 6

Pour 2 cups of water into the pan, add salt and turmeric powder, and bring the mixture to a boil.

Step 7

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.

Step 8

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.

Step 9

Turn off the heat and add lemon juice. Mix well to combine all the flavors.

Step 10

Garnish with freshly chopped coriander leaves and serve hot.

Nutrition Facts

Serving size	(1114.6g)

Amount per serving	% Daily Value*
Calories	1122.8

Total Fat 18.7g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2485.0mg	0%
Total Carbohydrate 195.6g	0%
Dietary Fiber 22.4g	0%
Total Sugars 17.9g
Protein 36.3g	0%

Vitamin D 0IU	0%
Calcium 202.6mg	0%
Iron 8.3mg	0%
Potassium 1350.2mg	0%

*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.

Source of Calories

Fat: 15.4%

Protein: 13.2%

Carbs: 71.4%