Upma Recipe is a traditional South Indian breakfast dish made from roasted semolina (rava or sooji), which is a coarsely ground wheat product. It is a savory porridge-like dish that is typically made by cooking semolina with water or broth until it becomes a thick and fluffy consistency. The basic recipe for upma includes semolina, water, and spices such as mustard seeds, cumin seeds, and green chilies. Some variations also include vegetables like onions, tomatoes, peas, and carrots, as well as ginger-garlic paste, which add more flavor and nutrition to the dish. Upma can also be made with different types of semolina like fine or coarse.Upma is typically served hot and is considered a comfort food in South India. It is a simple, easy to make and budget-friendly dish that is perfect for a quick breakfast or as a light snack. It is also considered a healthy dish as it is low in fat and calories and high in carbohydrates, which makes it a good source of energy.
Here’s a recipe for a simple and delicious Upma Recipe
Upma Recipe Ingredients
- 1 cup semolina (rava or sooji)
- 2 cups water
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 tablespoons oil
- 1/2 cup finely chopped onions
- 1 teaspoon ginger-garlic paste
- 1/2 cup finely chopped tomatoes
- 1/2 cup frozen peas
- 2 green chilies, finely chopped
- Salt to taste
- 2 tablespoons chopped fresh cilantro (optional)
Read also: Fruit Salad Recipe
Upma Recipe Steps
- In a pan, dry roast the semolina over medium heat until it turns golden brown, stirring constantly to prevent burning. Remove from heat and set aside.
- In a separate pan, heat oil and add mustard seeds and cumin seeds. Once they start to splutter, add the onions and sauté until they turn translucent.
- Add the ginger-garlic paste, tomatoes, peas, green chilies, and salt to the pan, and sauté for 2-3 minutes.
- Add the water and bring it to a boil. Once it starts boiling, gradually add the roasted semolina, stirring constantly to prevent lumps from forming.
- Reduce the heat to low and cover the pan with a lid. Cook for 2-3 minutes or until the semolina is cooked and the water is absorbed.
- Stir in chopped cilantro (if using) and serve hot.
Note: you can add more vegetables like carrots, beans, potatoes, and capsicum to make it more nutritious.
Upma is typically served with chutney or sambar, but it can also be enjoyed on its own.
Upma Recipe Nutrition
The nutritional value of Upma Recipe will vary depending on the specific ingredients used and the recipe followed. Here is an estimate of the nutritional information for the upma recipe I provided earlier:
Per serving (based on 4 servings):
- Calories: 233
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 22mg
- Total Carbohydrates: 37g
- Dietary Fiber: 2g
- Protein: 5g
This recipe for upma is relatively low in calories and cholesterol, and it is a good source of carbohydrates, dietary fiber, and protein. The semolina used in the recipe is a good source of B vitamins, and the vegetables used in the recipe add vitamins, minerals, and antioxidants to the dish. The oil used in the recipe is the major source of fat.
Keep in mind that the nutritional information provided is an estimate and may vary depending on the specific ingredients used and the recipe followed. It’s always best to consult a nutritionist or a dietician if you have any doubts about the nutritional value of a dish or how it fits into your diet.
In conclusion, Upma Recipe is a traditional South Indian breakfast dish made from roasted semolina and various spices. It’s a savory porridge-like dish that is typically served hot and is considered a comfort food in South India. It’s a simple, easy to make and budget-friendly dish that is perfect for a quick breakfast or as a light snack. Upma can be made in many variations and can be enjoyed with different kinds of chutneys, sambhar, or even with yogurt. It is also considered a healthy dish as it is low in fat and calories and high in carbohydrates, which makes it a good source of energy. The nutritional value of upma will vary depending on the specific ingredients used and the recipe followed, but it’s a nutritious dish that can be included as a part of a balanced diet.