Rava Upma Recipe with Peanuts, Peas & Corn
A delicious South Indian breakfast dish that combines the wholesome goodness of semolina with a medley of vegetables, roasted peanuts, and a touch of aromatic spices. Ideal for a quick, nutritious start to your day.
Ingredients
| Ingredient | Quantity |
|---|---|
| Sooji (Semolina/Rava) | 1 Cup |
| Mustard seeds | 1/2 teaspoon |
| Ghee | 1 tablespoon |
| Raw Peanuts (Moongphali) | 2 tablespoons |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Onion (chopped) | 1 medium |
| Ginger (finely chopped) | 1 inch |
| Asafoetida (hing) | 1 pinch |
| White Urad Dal (split) | 1 teaspoon |
| Green Chillies (chopped) | 2 |
| Curry leaves | 2 sprigs |
| Carrot (chopped) | 1 small |
| Green Bell Pepper (Capsicum) (chopped) | 1/2 |
| Tomato (chopped) | 1 medium |
| Green peas (Matar) | 2 tablespoons |
| Sweet corn | 2 tablespoons |
| Coriander leaves (chopped) | 1 teaspoon |
| Lemon juice | 1 tablespoon (adjust) |
| Salt | To taste |
| Red chilli powder (optional) | A pinch |
| Coriander powder (optional) | A pinch |
| Anardana powder (Pomegranate Seed Powder) | A few (for garnish) |
Nutritional Information (Approximate per serving)
| Nutrient | Value (per serving) |
|---|---|
| Calories | 220 kcal |
| Protein | 6 g |
| Carbohydrates | 30 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sodium | 220 mg |
| Cholesterol | 10 mg |
Instructions
-
Roasting the Semolina:
- Heat a non-stick pan on medium flame and dry roast the semolina (sooji) until it turns light brown and releases a nutty aroma. Keep stirring to ensure it doesn’t burn. Once done, transfer the semolina to a bowl and set aside to cool.
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Roasting the Peanuts:
- In the same pan, add 1/2 teaspoon of ghee and the raw peanuts. Roast them on medium heat until they turn golden brown and become crunchy. Once done, remove them from the pan and set aside in a separate bowl.
-
Boiling the Water:
- In a separate saucepan, add 3 cups of water and bring it to a rolling boil. You’ll add this boiling water to the semolina mixture later.
-
Preparing the Tadka (Tempering):
- Heat the remaining ghee in the non-stick pan. Add mustard seeds, and let them crackle. Once the mustard seeds start popping, add cumin seeds and urad dal. Sauté for a minute or two until the urad dal turns light brown.
-
Adding the Aromatics:
- Add the chopped onion, curry leaves, green chilies, ginger, and half of the roasted peanuts to the pan. Sauté them for about a minute, until the onions turn translucent.
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Cooking the Vegetables:
- Add the chopped tomato to the pan and cook for 2–3 minutes, until the tomato softens. Then, add the chopped vegetables: carrot, green bell pepper, peas, and sweet corn. Sprinkle red chili powder and coriander powder, if using, and mix everything well. Cover and cook for 3–4 minutes, until the vegetables are tender.
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Adding Semolina and Water:
- Once the vegetables are cooked, add the roasted semolina to the pan. Stir to combine with the vegetables. Gradually pour in the boiling water while stirring continuously to avoid lumps. Cook on low heat, stirring occasionally for 2–3 minutes, until the water is absorbed and the semolina becomes soft and well-cooked.
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Finishing Touches:
- Add the remaining roasted peanuts to the upma, along with chopped coriander leaves. Stir to mix everything evenly. Cover and let it cook for another minute to allow the flavors to meld together.
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Final Flavoring:
- Turn off the heat and squeeze in fresh lemon juice. Mix well, and your Rava Upma is ready to serve.
Serving Suggestions
- Serve this hearty and nutritious Rava Upma hot, garnished with a sprinkle of pomegranate seed powder (Anardana powder) for a tangy finish.
- Pair it with Spicy Lime Pickle or Coconut Chutney for an added burst of flavor.
- Enjoy it alongside a steaming cup of South Indian Filter Coffee to complete your breakfast experience.
Why You’ll Love This Recipe
Rava Upma is a classic South Indian dish, known for its simplicity and delicious flavor. This version, enriched with the crunch of peanuts, the sweetness of corn, and the freshness of peas and other veggies, offers a balanced and satisfying meal. The combination of spices and fresh ingredients makes this dish not only tasty but also full of nutrition. Perfect for a diabetic-friendly breakfast, it provides a good source of fiber, protein, and healthy fats, all while being light on the stomach.
Note:
- For a spicier version, feel free to adjust the quantity of green chilies or add more red chili powder.
- If you prefer a milder version, you can skip the chili powder or reduce the quantity of green chilies.
- You can also experiment with adding other vegetables like beans, zucchini, or peas to suit your taste.
This Rava Upma with Peanuts, Peas & Corn is not only a perfect breakfast but also a fantastic light meal option for lunch or dinner. It’s easy to make, customizable, and full of flavors that will leave you craving more!
Time Breakdown:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 servings
This recipe brings you the essence of South Indian breakfast traditions while being diabetic-friendly, ensuring that you start your day on a healthy and satisfying note!
