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Traditional Upma

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Have you ever wanted to try making a classic South Indian breakfast? I'm here to show you how easy it is to make traditional upma! This savory semolina dish is perfect for a quick and healthy meal. I'll walk you through a simple rava upma recipe, including ingredient breakdowns, substitutions, and variations.

Fluffy South Indian upma served in a bowl, made with semolina (rava), vegetables, and aromatic spices, ready to eat on a wooden table.

Upma's popularity grew significantly during the British colonial era when the export of rice became a priority, leaving many Indians to seek affordable alternatives for daily sustenance. The British East India Company's agricultural policies inadvertently elevated semolina-based dishes like traditional upma to prominence, as this versatile preparation offered a filling meal that required less of the precious rice reserves being shipped abroad.

Let's dig in!

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Ingredients Usage Breakdown

Ingredients for authentic upma including roasted rava (semolina), diced onions, green chilies, peanuts, and tempering spices like mustard seeds, cumin, and turmeric arranged on a table.
  • Rava (Semolina): 1 cup, roasted to bring out its nutty flavor.   
  • Aromatic Spices: 1 teaspoon oil or ghee, ½ teaspoon cumin, ½ teaspoon urad dal, ½ teaspoon chana dal, ½ teaspoon mustard seeds, ½ teaspoon turmeric powder, and 6 curry leaves (optional) to create a fragrant base.
  • Vegetables: 1 cup diced onions and 5 diced green chilies for a savory kick.
  • Peanuts: ¼ cup roasted peanuts for added crunch and flavor.
  • Water: 3 cups pre-heated water to cook the rava to the perfect consistency.
  • Salt: ½ teaspoon to enhance all the flavors.

Instructions

Upma in Minutes: Your Simple Cooking Guide

Tempering spices for upma sizzling in hot oil - mustard seeds, cumin seeds, urad dal, chana dal, and curry leaves releasing aromatic flavors.
  1. Temper Spices
    Sautéed onions and diced green chilies cooking with bright yellow turmeric powder in a pan for traditional upma preparation.
    1. Sauté Onions, Chilies
    Roasted peanuts being added to the aromatic base of onions and spices, adding texture and protein to homemade upma.
    1. Add Peanuts
    Three cups of hot water added to the spiced vegetable mixture, coming to a boil before adding rava for perfect upma consistency.
    1. Pour Hot Water
    Roasted rava (semolina) being gradually stirred into boiling water, preventing lumps for smooth and fluffy South Indian upma.
    1. Stir in Rava
    Upma cooking with lid closed on low heat, allowing the semolina to absorb water and become soft and fluffy.
    1. Cover and Cook
    Perfectly cooked upma in a pan, showing fluffy texture and golden color from turmeric, ready to be served as a nutritious South Indian breakfast.

    Fluffy Upma!

      Substitutions and Variations

      Want to customize your upma? Here are some ideas:

      • Lemon: A squeeze of lemon juice before serving adds a refreshing tang.
      • Vegetables: Add carrots, peas, or bell peppers for extra nutrients and color.   
      • Nuts: Cashews or almonds make a great substitute for peanuts.
      • Spice level: Adjust the number of green chilies to control the heat.

      Equipment

      • A medium-sized pan or pot with a lid.
      • A spatula for stirring.

      Storage and Reheating

      • Store leftover upma in an airtight container in the refrigerator for up to 2 days.
      • To reheat, add a splash of water and microwave or heat on the stovetop until warm.

      Tips for Perfect Upma

      • Roast the rava until it's lightly golden for the best flavor.
      • Add the rava slowly to the boiling water, stirring constantly to avoid lumps.
      • Use hot water to cook the rava faster and more evenly.

      Nutrition

      One serving of Traditional Upma, which is 1 cup (120 g), contains 120 calories with 4g of protein, 3g of fiber and 19g of carbs.

      Nutrition Facts
      Traditional Upma
      Serving Size
       
      1 cup (120 g)
      Amount per Serving
      Calories
      120
      % Daily Value*
      Protein
       
      4
      g
      8
      %
      Carbohydrates
       
      19
      g
      6
      %
      Fiber
       
      3
      g
      13
      %
      Sugar
       
      2
      g
      2
      %
      Fat
       
      4
      g
      6
      %
      Potassium
       
      114
      mg
      3
      %
      Sodium
       
      281
      mg
      12
      %
      Vitamin D
       
      0
      µg
      0
      %
      Calcium
       
      55
      mg
      6
      %
      Iron
       
      1
      mg
      6
      %
      * Percent Daily Values are based on a 2000 calorie diet.

      FAQ

      Is upma healthy?

      Only if you pair it with side dishes to balance your plate.

      How do I prevent upma from becoming lumpy?

      Stir continuously while adding the rava to the boiling water.

      Looking for other recipes like this? Try these:

      Pairing

      These are my favorite dishes to serve with [this recipe]:

      Traditional Upma

      Traditional Upma is a comforting South Indian breakfast dish made by cooking roasted semolina (rava) with tempered spices, onions, green chilies, and peanuts. This quick 25-minute recipe creates a fluffy, flavorful meal that's both nutritious and satisfying, with the perfect balance of textures and aromatic spices.
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      Print Recipe Pin Recipe Start Cooking
      Prep Time 5 minutes
      Cook Time 10 minutes
      Total Time 15 minutes
      Servings 7 Cups (120g)
      Calories 120 kcal
      Protein4 g
      Fiber3 g
      Fat4 g
      Carbohydrates19 g

      Ingredients
       

      • 1 cup (193 g) rava - roasted
      • 5 (7 g) green chilies - diced
      • 1 cup (118 g) onions - diced
      • 3 cups water - pre-heated
      • ¼ cup (36 g) peanuts - roasted
      • ½ teaspoon (9 g) salt

      For Tempering

      • 1 teaspoon (7 g) peanut oil - or ghee
      • ½ teaspoon (1 g) cumin seeds
      • ½ teaspoon (3 g) urad dal
      • ½ teaspoon chana dal
      • ½ teaspoon (1 g) mustard seeds
      • ½ teaspoon (1 g) turmeric powder
      • 6 fresh curry leaves - optional

      Instructions
       

      • Heat the Oil and Temper: Heat 1 teaspoon peanut oil and add tempering spices to it. ½ teaspoon cumin seeds, ½ teaspoon urad dal, ½ teaspoon mustard seeds, ½ teaspoon turmeric powder, and 6 fresh curry leaves. Then add 1 cup onions and 5 green chilies.
        Sautéed onions and diced green chilies cooking with bright yellow turmeric powder in a pan for traditional upma preparation.
      • Add Vegetables and Peanuts: Add ¼ cup peanuts to the pan. Stir and cook for 2-3 minutes until the vegetables begin to soften.
        Roasted peanuts being added to the aromatic base of onions and spices, adding texture and protein to homemade upma.
      • Boil the Water: Pour 3 cups water into the pan and add ½ teaspoon salt. Bring the water to a boil.
        Three cups of hot water added to the spiced vegetable mixture, coming to a boil before adding rava for perfect upma consistency.
      • Cook the Upma: Lower the heat and slowly add the roasted 1 cup rava to the boiling water while stirring continuously to prevent lumps. Mix well, cover the pan, and let the upma cook on low heat for 5-7 minutes until the water is absorbed and the rava is soft and fluffy.
        Roasted rava (semolina) being gradually stirred into boiling water, preventing lumps for smooth and fluffy South Indian upma.
      • Fluff and Serve: Turn off the heat and fluff the upma with a fork. Serve hot as a wholesome breakfast or light meal.
        Perfectly cooked upma in a pan, showing fluffy texture and golden color from turmeric, ready to be served as a nutritious South Indian breakfast.

      NUTRITION

      Nutrition Facts
      Traditional Upma
      Serving Size
       
      1 cup (120 g)
      Amount per Serving
      Calories
      120
      % Daily Value*
      Protein
       
      4
      g
      8
      %
      Carbohydrates
       
      19
      g
      6
      %
      Fiber
       
      3
      g
      13
      %
      Sugar
       
      2
      g
      2
      %
      Fat
       
      4
      g
      6
      %
      Potassium
       
      114
      mg
      3
      %
      Sodium
       
      281
      mg
      12
      %
      Vitamin D
       
      0
      µg
      0
      %
      Calcium
       
      55
      mg
      6
      %
      Iron
       
      1
      mg
      6
      %
      * Percent Daily Values are based on a 2000 calorie diet.
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