Sugar-Free Rava Upma

Experience the comforting flavors of Sugar-Free Rava Upma, a wholesome and nutritious South Indian breakfast dish packed with vibrant vegetables and aromatic spices. This quick and easy upma recipe features perfectly roasted semolina (rava), infused with the warmth of mustard and cumin seeds, the crunch of chana and urad dal, and the brightness of fresh curry leaves and ginger. It's naturally sugar-free and made even more nourishing with a medley of tender carrots, peas, and beans. A splash of tangy lemon juice and a sprinkle of fresh coriander elevate this dish to a new level of deliciousness. Ready in just 40 minutes, this guilt-free and hearty upma is perfect for a healthy start to your day or a light meal any time.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a separate large pan, heat the vegetable oil or ghee over medium heat.

Step 3

Add the mustard seeds to the hot oil and let them splutter.

Step 4

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.

Step 5

Add the chopped green chilies, grated ginger, and curry leaves. Sauté for another minute.

Step 6

Add the finely chopped onion and cook until it becomes translucent.

Step 7

Stir in the mixed vegetables and a pinch of salt. Cover and cook for 3-4 minutes until the vegetables are slightly tender.

Step 8

Pour in the water and bring it to a boil. Add the salt, adjusting to taste.

Step 9

Once the water is boiling, reduce the heat to low and slowly add the roasted semolina, stirring continuously to avoid lumps.

Step 10

Cook the mixture for about 3-5 minutes, stirring occasionally, until the water is absorbed and the rava is cooked.

Step 11

Turn off the heat and add the lemon juice. Mix well.

Step 12

Garnish the upma with fresh coriander leaves and serve hot.

Nutrition Facts

Serving size	(1047.7g)

Amount per serving	% Daily Value*
Calories	1217.0

Total Fat 32.6g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2436.3mg	0%
Total Carbohydrate 191.7g	0%
Dietary Fiber 20.4g	0%
Total Sugars 15.7g
Protein 38.6g	0%

Vitamin D 0IU	0%
Calcium 204.4mg	0%
Iron 7.9mg	0%
Potassium 1253.6mg	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: 24.2%

Protein: 12.7%

Carbs: 63.1%