Upma—also known as Rava Upma or Suji Upma—is more than just a breakfast dish. It’s a warm hug in a bowl, a nostalgic staple across Indian households, and a blank canvas for creativity. Whether you’re a beginner cook or a seasoned food stylist, mastering upma means unlocking a world of flavor, texture, and versatility.
In this blog, we’ll walk through everything you need to know to make it that’s fluffy, flavorful, and never sticky. From choosing the right semolina to tempering spices like a pro, this guide is your one-stop destination for upma perfection.
Try PESARATTU – MOONG DAAL DOSA WITH UPMA
🧂 Ingredients :
Here’s what you’ll need for 3 servings:
| Ingredient | Quantity | Notes |
|---|---|---|
| Semolina (Rava/Suji) | 1 cup | Use fine-grain, preferably roasted |
| Water | 2.5 to 3 cups | Adjust for fluffiness |
| Oil or Ghee | 2 tbsp | Ghee adds richness |
| Chana Dal | 1 tsp | Adds crunch |
| Cashews | 8–10 | Optional, for richness |
| Onion | 1 medium, chopped | Adds sweetness |
| Green Chilies | 1–2, chopped | Adjust to taste |
| Ginger | 1 tsp, grated | Adds warmth |
| Salt | To taste | |
| Lemon Juice | 1 tsp | Optional, for brightness |
🔪 Step-by-Step Guide
Step 1: Roast the Rava
- Heat a dry pan on medium flame.
- Add 1 cup semolina and roast until aromatic and slightly golden.
- Stir continuously to avoid browning.
- Transfer to a plate and set aside.
Step 2: Prepare the Tempering
- In the same pan, heat 2 tbsp oil or ghee.
- Add chana dal. Sauté until golden.
- Add mustard seeds
- Add cumin seeds and saute until golden brown
Step 3: Sauté Aromatics
- Add chopped onions and sauté until translucent.
- Stir in green chilies and tomatoes
- Add salt and bring to a rolling boil.
- Add laal mirch powder
- Add 1 tsp lemon juice
Step 4: Add the Rava
- Lower the flame.
- Slowly add roasted rava in batches, stirring continuously.
- Mix well to avoid lumps.
Step 5: Steam and Finish
- Add 2 cups of water
- Cover and steam for 2–3 minutes on low heat and Turn off the flame and let it rest for 5 minutes.
- Fluff with a fork and serve hot.
🍽️ Recipe Card
UPMA RECIPE :THE COMFORTING BREAKFAST
Ingredients
Method
- Roast semolina until aromatic. Set aside.
- Heat oil/ghee, temper mustard, cumin, dals, and cashews.
- Sauté onion, chilies, ginger, curry leaves.
- Add water and salt. Bring to boil.
- Slowly add rava, stir continuously.
- Cover and steam for 2–3 mins.
- Add lemon juice, coriander. Fluff and serve.
Notes
🥣 Upma Nutrition Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value (approx.) |
|---|---|---|
| Calories | 208 kcal | 10% |
| Carbohydrates | 38 g | 13% |
| Protein | 6.5 g | 13% |
| Total Fat | 4 g | 6% |
| Saturated Fat | 0.3 g | 2% |
| Dietary Fiber | 3 g | 12% |
| Sugars | 2.7 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 179 mg | 8% |
| Calcium | 171 mg | 13% |
| Iron | 7.8 mg | 43% |
| Potassium | 191 mg | 4% |
| Vitamin C | Trace | — |
| Vitamin E | Trace | — |
🌟 Pro Tips for Perfect Upma
- Roast well: Roasting rava prevents stickiness and adds depth.
- Use hot water: Cold water can cause lumps.
- Add veggies: Carrots, peas, or beans make it more nutritious.
- Ghee finish: A spoon of ghee at the end enhances flavor.
- Customize: Add tomato, coconut, or podi for regional twists.
🏡 Cultural Roots
Originating in South India, upma goes by many names: uppittu in Kannada, uppumavu in Malayalam, uppuma in Tamil, and upma in Hindi and Marathi. It’s not just a dish—it’s a ritual of comfort, often served with coconut chutney, pickle, or podi powder. Over time, it’s become a pan-Indian favorite, even making its way into Sri Lankan Tamil cuisine.
🥗 Nutritional Benefits of Upma
Upma isn’t just tasty—it’s a smart choice for health-conscious eaters:
- Low in Calories: A plain serving has ~200–250 kcal
- High in Fiber: Especially when made with vegetables and whole-grain semolina
- Sustained Energy: Semolina’s complex carbs release energy slowly
- Rich in Vitamins & Minerals: Onions, peas, carrots add antioxidants, iron, and B vitamins
- Heart-Friendly: Ingredients like turmeric and onions reduce inflammation
- Diabetic-Friendly: When made with oats or millets, it supports blood sugar control
Want to go deeper? Check out this health-focused guide to Upma and nutritional breakdowns by ingredient.
🧪 Modern Twists & Fusion Ideas
Upma is ripe for reinvention. Here are some trendy takes:
- Quinoa Upma: Gluten-free and protein-rich
- Millet Upma: Great for diabetics and weight watchers
- Corn Upma: Sweet-savory balance, often served with milk and nuts
- Double Roti Upma: Made with bread cubes—perfect for quick fixes
- Oats Upma: High-fiber, ideal for fitness enthusiasts
- Chow Chow Bath: Karnataka’s iconic duo—spicy upma + sweet kesari bath on one plate
These versions are not just healthy—they’re Instagram-worthy and blog-friendly.
🔗 External Resources for Inspiration
FREQUENTLY ASKED QUESTIONS
Q1. How do I prevent Upma from becoming sticky or lumpy?
- Roast the semolina evenly until aromatic
- Stir continuously while adding it to boiling water
- Use the right water-to-rava ratio: typically 2½ cups water for 1 cup rava
Q2. Can I add vegetables to Upma?
Absolutely! Carrots, peas, beans, capsicum, and tomatoes are popular additions. They boost nutrition and add color and texture.
Q3 Is Upma healthy?
Yes—especially when made with minimal oil and loaded with vegetables. It’s low in fat, provides quick energy, and is easy to digest.
Q4. How long does it take to make Upma?
Usually 15–20 minutes, making it a perfect weekday breakfast or light dinner option.
Q5. What do I serve with Upma?
- Coconut chutney
- Pickles
- Sambar
- Curd/yogurt
- A sprinkle of sev or fried cashews for crunch
📣 Call to Action
Have you tried making it your way? Share your twist—be it a tomato version, a veggie-loaded bowl, or a coconut-laced delight. Tag your creations with #UpmaReimagined and inspire others to rediscover this humble dish.
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