Rava upma
Rava upma is a favorite South Indian breakfast. They relish it with a good cup of coffee in the morning. When you add various vegetables and dals (lentils) to the upma as given in the recipe below, it gets packed with wholesome goodness. Rava upma or sooji upma is a nutritious and low fat breakfast and you can also have it as a snack. I usually roast 1 packet of sooji and store it in an airtight container in my refrigerator.
Recipe of rava upma
1 cup sooji (rava/ semolina)
3 cups water
1 medium onion- chopped
2 green chillies- slit lengthwise
1/4 cup shelled green peas
1 small potato- peeled and cubed
2-3 florets cauliflower, 3-4 french beans, 1/2 carrot- chopped
1 tablespoon cashew nuts- broken
1 tablespoon peanuts
1 teaspoon chana dal (bengal gram)
1 teaspoon dhuli urad dal (split black gram)
1/2 tsp mustard seeds
4-5 curry leaves
2 tsp + 2 tsp oil
salt to taste
1. Heat 2 tsp oil in a pan and add rava. Roast till nice aroma comes out and you can see some golden grains. Turn off the heat and take rava immediately out of the pan otherwise it will keep on roasting.
2. In the same pan, heat 2 tsp oil and add mustard seeds. When they crackle, add chana dal. After few seconds, add urad dal, peanuts and cashew pieces. Roast till light brown.
3. Add curry leaves,onion and green chillies. Saute for a few seconds. Add potato, peas and chopped vegetables. Add water and salt. Cook covered on medium heat till vegetables are tender.
4. Add sooji little by little stirring by the other hand otherwise you will end up getting thick lumps.
5. Cook covered for 2-3 minutes on low heat.
6. Turn off the heat and let it stand for 3-4 minutes.
vegetable sooji upma
Healthy Bytes- 100 grams of rava (sooji/ semolina) contains 352k calories, 1mg Fat, 78mg Carbohydrates, 9gram Protein, 1% Vitamin A, 1% Calcium and 6% Iron.
