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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 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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