Low Sodium Rava Upma

Experience the comforting warmth of Low Sodium Rava Upma, a light and flavorful South Indian breakfast dish with a heart-healthy twist. This easy-to-make recipe features nutty roasted semolina (rava) cooked to perfection with vibrant vegetables like carrots and peas, infused with aromatic curry leaves, cumin, and a hint of fresh ginger. Instead of relying on salt, the dish gets its zesty flavor boost from fresh lemon juice and a generous garnish of cilantro. Quick and satisfying, this upma recipe is ideal for those seeking a low-sodium yet nutrient-packed meal, ready in just 35 minutes. It's also customizable—add toasted cashews for an extra crunch and serve it alongside chutney or yogurt for a wholesome breakfast or snack. Perfect for anyone looking to enjoy traditional Indian flavors with a mindful approach to health!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In the same pan, heat the vegetable oil over medium heat.

Step 3

Add the mustard seeds and let them splutter. Follow with cumin seeds, green chili, and curry leaves. Sauté for a minute until fragrant.

Step 4

Add the chopped onion and sauté until the onions become translucent.

Step 5

Add the grated ginger and stir for 30 seconds.

Step 6

Add the grated carrot and peas. Mix well and cook for 2-3 minutes until the vegetables soften.

Step 7

Add the turmeric powder and mix everything together.

Step 8

Pour in the water and bring it to a rolling boil.

Step 9

Gradually add the roasted semolina into the boiling water, stirring continuously to avoid lumps forming.

Step 10

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.

Step 11

Turn off the heat and let it rest, covered, for another 2 minutes to allow the flavors to meld.

Step 12

Stir in the lemon juice and chopped cilantro.

Step 13

Toast the unsalted cashews in a small pan until golden. Garnish the upma with the toasted cashews before serving, if using.

Nutrition Facts

Serving size	(1080.8g)

Amount per serving	% Daily Value*
Calories	1225.8

Total Fat 37.1g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 76.0mg	0%
Total Carbohydrate 188.8g	0%
Dietary Fiber 18.0g	0%
Total Sugars 16.6g
Protein 35.5g	0%

Vitamin D 0IU	0%
Calcium 204.2mg	0%
Iron 8.3mg	0%
Potassium 1340.4mg	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: 27.1%

Protein: 11.5%

Carbs: 61.3%