Upma is a South Indian breakfast dish. It is made from Rava or Sooji . It is also called Semolina or cream of wheat in English. It is liked very much in other parts of India also. It is a very healthy breakfast as it contains a lot of vegetables and dry fruits .
Sooji/ Rava – 1 cup
Chopped onions - ½ cup
Chopped carrots – ½ cup
Chopped capsicum (green) - ½ cup
Chopped green chilies -according to your taste
Chopped green coriander – ½ cup
Curry leaves - 10 to 12 leaves
Roasted or fried peanuts – 1/4th cup
Roasted or fried cashews – 1/4th cup
Mustard seeds – ½ tsp
Salt as per taste
White pepper powder - according to your taste
Oil - 2 tbs (Table Spoon)
Desi ghee 2 tbs
Water – 3 cups
Lemon juice – 1 tbs
Recipe/ Method :-
Heat the pan and add 1 cup rava to it.
Stir continuously while roasting the rava.
Sooji grains should become light brown in colour and not very dark brown.
Now put it in another pan and keep aside .
Heat the pan again and add 2 tbs oil.
Now add 1 tsp mustard seeds, wait and after crackling sound of mustard seeds add all chopped vegetables.
After 5 minutes of sauteing , add the green coriander and curry leaves.
Now mix the rava and add salt and white pepper according to your taste. Add 3 cups of water, stir it continuously on medium flame.
When rava grains absorb water and swell , it means rava is properly cooked.
Add two tablespoon of desi ghee for more taste.
Switch off the flame . Add roasted cashews and peanuts.
Cover it for 10 minutes.
Before serving Garnish it with green coriander and lemon.
Enjoy the delicious Upma after squeezing lemon juice.
Before making Upma proper roasting of Sooji is must to avoid stickiness and to get proper taste.
Always put water exactly three times the quantity of the Sooji.
Put roasted cashews , peanuts in the end after putting off the flame . This will maintain its crunchiness.
Wait for 10 minutes before serving after you have put off the flame.
Squeeze lemon just before serving
I m sure you will love it.
Try it at home and give me your feedback .
Health benefits of sooji :-
It contains phosphorus , zinc, and magnesium which is good for nervous system.
Due to low Glycemic Index it is good for diabetic patient also.
It is low in sodium and cholesterol and high in fiber. Thus it is good for heart patients also.
It is an excellent source of iron and prevents anemia
it keeps you full for a longer time and prevents you from overeating. So it helps in shedding fats.
Dr. Suman Setia