Soy-Free Rava Upma

Discover the rich and satisfying flavors of Soy-Free Rava Upma, a wholesome South Indian breakfast classic that's quick, nutritious, and entirely free of soy. Crafted with lightly roasted semolina (rava) for a nutty aroma, this one-pot dish features a medley of vibrant vegetables like carrots and peas, nutty cashews, and the tangy zest of fresh lemon juice. Infused with aromatic spices like mustard seeds, cumin, and curry leaves, every bite delivers a burst of flavor. Perfectly balanced in taste and texture, this soy-free recipe is a breeze to whip up in under 30 minutes, making it an ideal choice for busy mornings or as a comforting evening snack. Serve it hot, garnished with fresh coriander leaves, for a heartwarming dish that’s both healthy and delicious. Whether you're catering to dietary restrictions or simply seeking a traditional yet adaptable recipe, this Soy-Free Rava Upma is sure to delight.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In the same pan, heat ghee over medium heat. Add mustard seeds and let them splutter.

Step 3

Add cumin seeds, urad dal, and cashew nuts. Fry until the cashews turn golden brown.

Step 4

Add chopped onions and sauté until they turn translucent.

Step 5

Stir in the ginger, green chilies, and curry leaves. Sauté for another minute.

Step 6

Add chopped carrot and green peas. Cook for 2-3 minutes until they begin to soften.

Step 7

Pour in the water and add salt. Bring the mixture to a boil.

Step 8

Gradually add the roasted semolina, stirring continuously to avoid lumps.

Step 9

Cook on low heat, stirring frequently, until the semolina absorbs all the water, about 4-5 minutes.

Step 10

Once the upma reaches the desired consistency, stir in the lemon juice and chopped coriander leaves.

Step 11

Remove from heat and let it rest for a couple of minutes. Serve hot.

Nutrition Facts

Serving size	(971.5g)

Amount per serving	% Daily Value*
Calories	1190.8

Total Fat 37.1g	0%
Saturated Fat 19.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 80mg	0%
Sodium 1322.7mg	0%
Total Carbohydrate 176.3g	0%
Dietary Fiber 16.1g	0%
Total Sugars 11.7g
Protein 32.1g	0%

Vitamin D 0IU	0%
Calcium 172.9mg	0%
Iron 6.2mg	0%
Potassium 1080.6mg	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: 28.6%

Protein: 11.0%

Carbs: 60.4%