Easy And Healthy Recipe Of Vegetable Rava Upma

Easy And Healthy Recipe Of Vegetable Rava Upma

Image Source - Taken by me.
Today I am sharing very healthy and easy recipe of vegetable rava/semolina upma. Anyone can easily prepare this recipe and upma is a good recipe to start with for newbie cooks.

I really enjoy making this south Indian dish; I mostly make upma in winters because fresh green peas and red carrots are easily available in the local market in this season and rava upma taste best when made with few crunchy veggies. No one is found of upma in my family as I am. Those who don't like upma can try this healthy and tasty recipe of rava uttapam instead of upma. I love the steamy hot and colourful upma full of green peas and red carrots. I often make it for breakfast because semolina or rava is is made up from darum wheat, hence very filling and gets digested slowly. Even a small portion of upma can be filling enough for any meal of the day.  Vegetable semolina upma with a cup of tea, coffee or juice is a very healthy choice for breakfast because it can fulfil the requirement of energy and vitamins to start the day well.

Addition of vegetables adds to the nutrition value of semolina and makes this vegetable rava upma a healthier choice for breakfast. It does not require a lot of preparation time and as easy as making noodles with vegetables but much better than noodles from health perspective.

Semolina is good source of iron, phosphorus, magnesium and zinc. This vegetable upma recipe is made with green peas, carrots, onion, and green chilli. You can add any vegetables of your choice like beans and capsicum, mushrooms etc.

There are no restrictions on how you like your upma to cook, add veggies you like and skip the once you don’t. My aunt makes a very spicy version of upma because she likes it that way and she also adds peanuts apart from vegetables. Rava upma can be enjoyed with south Indian tamarind rasam or simply with pikle or curd rayta. I like it the simplest way and sometimes serve it with spiced curd.

As I always say before you start cooking gather all the ingredients together just to make sure you don’t forget anything. Even though vegetable rava upma is an easy recipe, it’s good to keep a check list.

 

Ingredients:

This will make for 4 servings.

Semolina/Suji/Rava – 2 cups,

Finley chopped onion – 1 medium sized,

Mixed finley chopped vegetables – 1 cup (Carrot, capsicum, beans, mushrooms etc)

Green chilli – 1,

Handful of fresh green peas,

Water – 3 cups (to cook),

Salt to taste,

 

To temper:

Chana dal/Split chickpea gram – 1 tablespoon,

Mustard seeds – 1 teaspoon,

Cumin seeds – 1 teaspoon,

Regular cooking oil – 1 ½ tablespoon,

 

Method:

1. Firstly wash chana dal/ split chickpea gram and keep aside for few minutes to soak. (Meanwhile wash and chop vegetables).

2. Now heat oil in a pan, add mustard seeds and cumin seeds. Then strain the split chickpea gram and add it in pan.

3. Now add finley chopped green chilli and onion, sauté till onion turns pink. Now add vegetables in the pan and sauté for few minutes at medium heat.

4. Add half cup of water in the pan and cover with lid, cook with low flam for few minutes and keep string occasionally.

5. Now add salt and semolina/rava/suji in the pan and mix well.

6. Slowly add water in the pan and cook till semolina absorbs all the water. Stir simultaneously to avoid any lumps.

7. Stay careful while stirring because suji starts to splutter when cooking. Turn the flame on low if semolina starts to splutter.

8. Serve hot with pickles, chutny or spiced curd, rayta or rasam.

 

Tips:

1. Add some pureed beetroot along with other vegetables to give upma pink color.

2. Slowly add water while cooking and adjust the water quantity accordingly. I don’t recommend adding water at once because cooking time and water requirement depends on the quality of rava/semolina.

3. Adding more water than required can result in gooey texture of upma.

4. Add green chilli, coriander leaves and mint leaves paste to make upma more flavourful.

5. Keep adjusting the flam while cooking.

6. Add more oil if upma looks sticky and gooey.

7. Use all spice mix to make spicy upma.

8. Dry roast suji/semolina separately, if you don’t like the raw flavour of suji.

9. If you want to add tomatoes in the upma, add it after other vegetables are cooked.

10. Add some desiccated coconut for a different flavour. 

 

Caution:

Semolina is made up from darum wheat therefore those who are allergic to wheat or gluten should not try this recipe.  

Vegetable rava upma is not only easy to cook but also a good choice for those who are trying to lose weight because semolina upma can keeps you full for longer and prevent from munching junk foods and consuming extra calories. Traditional south Indian recipe of upma is made with very basic ingredients and urad dal is used in place of split chickpea gram. Don’t forget to share this recipe with your family and friends and do drop your suggestion at the comment section.

Also try recipe of rasam and other savoury beverages that can be enjoyed with vegetable rava upma 

5 Recipes Of Healthy And Simple Indian Sour And Savoury Beverages


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Kindly login to comment on this post.
  • amitkokiladitya  05-11-2016
    HI im happy to see a foodie here...hope to learn a lot from you
    reply 0
    • greenikp  05-11-2016
      I am also learning ... Glad to see your comment..
      0