Rava Upma | Vegan & Sattvic

Rava Upma is another staple of South Indian homes. Upma itself has many varieties such as Semiya Upma and Chow Chow Bath. This recipe from my Amma is known as “Rava Upma” because it is made of semolina or durum wheat. Depending on the type of wheat, rava can be white or yellow in color.

Often considered a healthy breakfast or tiffin meal, Rava Upma takes time to digest and keeps you full longer. Fiber, iron, potassium and protein are just some of the nutrients that come packed in a bowl of Upma.

Rava Upma can be enjoyed with piping hot sambar (vegetable lentil soup), coconut chutney or just plain dahi (yoghurt) with sugar.

Further Reading

What is a Sattvic Diet?

Serving Size

3-4 adults

Ingredients

  • 2 tbsp of any Vegetable Cooking Oil
  • 1 medium Carrot
  • 1/4 small Cabbage
  • 3/4 cup of Semolina
  • 1 tbsp Urad Dal
  • 3/4 tbsp Chana Dal
  • 2 tsp Mustard Seeds
  • 1 tsp sized Ginger
  • 2-3 twigs of Curry Leaves (Kadi Patta)
  • 6-8 small Green Chillies
  • 10 raw Peanuts
  • A pinch of Asafetida (Hing)
  • 30-40 oz of Water
  • Salt

Note: You can also add other ingredients like cauliflower, green peas and cashews.

Preparation

• Chop the carrot and cabbage.

• Chop the green chilies.

• Chop the ginger.

• Pluck out the curry leaves from their twigs.

Cooking

• Dry roast the semolina in a flat plan on low fire.

• When the semolina turns golden brown, set it aside.

• Add the vegetable cooking oil to a new pot on medium flame.

• Add the mustard seeds.

• When the mustard seeds start to crack, cover the pot with a lid.

• Once the mustard seeds stop cracking, add the urad dal, chana dal and peanuts (cashews also if you are using them).

• Once they turn golden brown, add the green chilies, curry leaves, ginger and asafetida.

• Add the carrots and cabbage (and any other vegetables you are using) and cook for 5-10 minutes.

• Add the water. Note the amount of water added varies with the quality of the semolina.

• Add salt to taste.

• When the water starts boiling, switch to low flame. Add semolina slowly while stirring continuously. This step is very crucial otherwise the semolina will stick together to form lumps.

• Cook for 5-10 minutes before turning off the stove. (You can add freshly chopped coriander leaves for garnishing.)

• Note: This recipe for Rava Upma is vegan. Otherwise, you can also add 1 tbsp of ghee (clarified butter) as a finish.

• Your Rava Upma is now ready to be served! Bon Appetit!