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–+ servings

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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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 7 Cups (120g)
Calories 143 kcal
Protein5 g
Fiber2 g
Fat4 g
Carbohydrates23 g

Ingredients
 

  • 1 cup (193 g) rava - roasted
  • 5 (7 g) green thai 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 tsp peanut oil and add tempering spices to it. ½ tsp cumin seeds, ½ tsp urad dal, ½ tsp mustard seeds, ½ tsp turmeric powder, and 6 fresh curry leaves. Then add 1 cup onions and 5 green thai chilies.
    Sautéed onions and diced green chilies cooking with bright yellow turmeric powder in a pan for traditional upma preparation.
  • 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 tsp 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
143
% Daily Value*
Protein
 
5
g
10
%
Carbohydrates
 
23
g
8
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Fat
 
4
g
6
%
Potassium
 
142
mg
4
%
Sodium
 
169
mg
7
%
Vitamin D
 
0
µg
0
%
Calcium
 
68
mg
7
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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