Rava Upma Recipe With Peanuts, Peas & Corn
Rava Upma, a beloved South Indian dish, is not only nutritious but also incredibly flavorful and vibrant. This dish is a perfect choice for breakfast or as a savory snack, offering a wonderful mix of textures and tastes that are both satisfying and wholesome. Packed with semolina (sooji), crunchy peanuts, fresh vegetables like peas, corn, and carrots, and infused with aromatic spices, this Rava Upma is easy to make, healthy, and diabetic-friendly.
Description:
Rava Upma is a staple in South Indian kitchens, loved for its simplicity and versatility. In this variation, roasted semolina is combined with sautéed vegetables, raw peanuts, curry leaves, and lentils, making it a hearty meal that is both filling and light on the stomach. The addition of sweet corn and peas gives it a delightful burst of color and flavor, while a squeeze of fresh lemon juice enhances the dish with a zesty touch. This recipe is rich in nutrients, perfect for diabetics, and provides a great start to your day or a quick, satisfying snack.
Cuisine: South Indian
Course: Breakfast
Diet: Diabetic-Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Sooji (Semolina/Rava) | 1 Cup |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| Ghee | 1 tablespoon |
| Raw Peanuts (Moongphali) | 2 tablespoons |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Onion | 1, chopped |
| Ginger | 1-inch, finely chopped |
| Asafoetida (Hing) | A pinch |
| White Urad Dal (Split) | 1 teaspoon |
| Green Chilies | 2, chopped |
| Curry Leaves | 2 sprigs |
| Carrot (Gajjar) | 1, chopped |
| Green Bell Pepper (Capsicum) | 1/2, chopped |
| Tomato | 1, chopped |
| Green Peas (Matar) | 2 tablespoons (fresh or frozen) |
| Sweet Corn | 2 tablespoons |
| Coriander Leaves (Dhania) | 1 teaspoon, chopped |
| Lemon Juice | 1 tablespoon (adjust to taste) |
| Salt | To taste |
| Red Chilli Powder | A pinch (optional) |
| Coriander Powder (Dhania) | A pinch (optional) |
| Anardana Powder (Pomegranate Seed Powder) | A few, for garnish |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Instructions:
-
Roasting the Semolina:
- Start by heating a non-stick pan over medium flame. Dry roast the semolina (sooji) in the pan, stirring constantly, until it turns light brown and releases a pleasant, nutty aroma. Once done, turn off the heat and transfer the roasted semolina to a bowl to cool.
-
Roasting the Peanuts:
- In the same pan, add 1/2 teaspoon of ghee and the raw peanuts. Roast them over medium heat until they turn golden brown and become crunchy. Once roasted, transfer them to a separate bowl and set aside.
-
Preparing the Vegetables:
- In a saucepan, bring 3 cups of water to a rolling boil.
- While the water is heating, heat the remaining ghee in a non-stick pan. Add mustard seeds and allow them to crackle. Next, add cumin seeds and split urad dal to the pan. Sauté these for a minute or two until they become light brown.
-
Sautéing Aromatics:
- Now, add the chopped onions, curry leaves, green chilies, and ginger to the pan. Sauté them for a minute or two until the onions turn translucent and the mixture becomes fragrant.
-
Cooking the Tomatoes and Vegetables:
- Add the chopped tomato to the pan and cook for about 2 minutes, until they soften. Then, add the chopped carrots, bell pepper, green peas, and sweet corn to the pan. Stir well to combine and cook for another 3 minutes, allowing the vegetables to soften.
-
Adding Spices:
- Add red chili powder and coriander powder if using. Stir well to combine all the ingredients. Cover the pan and cook the vegetables for 3 more minutes or until they are tender.
-
Making the Upma:
- Once the vegetables are cooked, add the roasted semolina to the pan and mix well with the vegetable mixture. Now, pour in the hot water, stirring continuously on low heat. This helps prevent the formation of lumps and ensures the semolina is well-cooked.
- Continue to stir the mixture for 2-3 minutes, until the semolina absorbs the water and becomes soft. Add the remaining roasted peanuts and mix well.
-
Finishing Touches:
- Cover the pan and cook for a couple of minutes until the semolina is completely cooked and the texture is light and fluffy.
- Remove from heat, add lemon juice to the upma, and stir it in.
-
Serving:
- Transfer the Rava Upma to a serving plate and garnish with chopped coriander leaves and a sprinkle of Anardana Powder (pomegranate seed powder) for an extra burst of flavor.
- Serve hot alongside a spicy lime pickle or coconut chutney for an authentic South Indian experience. Pair it with a cup of refreshing South Indian Filter Coffee for the perfect breakfast or snack.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 5 g |
| Carbohydrates | 28 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 220 mg |
Tips & Variations:
- Vegetable Variations: You can add or substitute other vegetables such as peas, beans, or zucchini to suit your preferences.
- Spicy Upma: If you prefer a spicier version, increase the number of green chilies or add a bit of red chili powder.
- Cashews and Raisins: For a richer variation, add a handful of cashews and raisins along with the peanuts for a delightful contrast in texture.
Rava Upma with peanuts, peas, and corn is a delicious and satisfying South Indian breakfast that is both healthy and easy to make. Whether you’re looking for a quick breakfast or a filling snack, this flavorful dish ticks all the boxes. Enjoy the burst of flavors and the warmth of a traditional South Indian delight with every bite!
