Sundaikkai Godumai Rava Upma Recipe
Sundaikkai Godumai Rava Upma, also known as Zucchini Wheat Semolina Salt, is a traditional South Indian breakfast dish that is as nutritious as it is delicious. The dish combines the earthy flavors of turkey berry (sundaikkai) with the hearty texture of broken wheat (godumai rava) in a beautifully spiced and tempered base. This wholesome dish is perfect for a light yet filling breakfast, packed with nutrients and bursting with vibrant flavors.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Turkey Berry (Sundaikkai) | 1/2 cup |
| Broken Wheat (Dalia/Godumai Rava) | 1 cup |
| Water | 2 cups |
| Onion (finely chopped) | 1/4 cup |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Dry Red Chillies (or green chillies) | 3 |
| Ginger (finely chopped) | 1-inch piece |
| Asafoetida (Hing) | 1/4 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Chana Dal (Bengal Gram Dal) | 1 teaspoon |
| Raw Peanuts (Moongphali) | 2 teaspoons |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Curry Leaves | 2 sprigs |
| Coriander Leaves (Dhania) | 3 sprigs |
| Salt | To taste |
| Sunflower Oil | 1 tablespoon |
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 3
Cuisine: South Indian
Course: Breakfast
Diet: Vegetarian
Instructions:
Step 1: Heat a pressure cooker on medium flame. Once hot, add the sunflower oil, followed by the mustard seeds. Allow the mustard seeds to splutter and pop, releasing their distinctive aroma.
Step 2: Immediately add the asafoetida (hing), peanuts, chana dal (Bengal gram), methi seeds (fenugreek), and cumin seeds to the cooker. Let these ingredients sizzle and toast lightly for a few seconds, allowing the flavors to blend.
Step 3: Add the dry red chilies (or green chilies if you prefer a milder version), chopped ginger, and curry leaves. Stir well and let the curry leaves crackle in the oil for a few moments, which will intensify their flavor.
Step 4: Add the turkey berries (sundaikkai) to the cooker. Fry the turkey berries for about 1-2 minutes, ensuring they cook evenly and develop a slightly crunchy texture. The berries should soften but retain a bit of crunch in the final dish.
Step 5: Pour in 2 cups of water, add turmeric powder, and salt to taste. Bring the mixture to a boil over medium-high heat. Once it starts boiling, stir to combine the ingredients.
Step 6: Slowly add the broken wheat (godumai rava) to the boiling water while stirring gently for about a minute to prevent lumps from forming. Stir continuously to ensure the wheat is evenly distributed and soaked in the water.
Step 7: Close the pressure cooker lid and allow it to cook under pressure for 3 whistles. Once done, turn off the heat and let the pressure release naturally before opening the cooker.
Step 8: Once the pressure has released, open the cooker and fluff the upma gently with a fork. Mix everything together to ensure an even consistency.
Step 9: Garnish with freshly chopped coriander leaves (dhania) for a burst of color and freshness.
Step 10: Serve your Sundaikkai Godumai Rava Upma hot, accompanied by a side of South Indian coconut chutney and a steaming cup of Masala Chai for the perfect breakfast.
Serving Suggestion:
This delicious upma makes for a fulfilling meal on its own, but you can also pair it with a spicy chutney or pickle of your choice to enhance the flavors. The crunchy turkey berries add an interesting texture and depth, while the cumin, mustard seeds, and curry leaves lend an aromatic touch typical of South Indian cuisine. Enjoy this dish as a wholesome start to your day!
Nutritional Information (Approximate per serving):
| Nutrient | Amount per serving |
|---|---|
| Calories | 250 kcal |
| Protein | 8 g |
| Carbohydrates | 35 g |
| Fiber | 5 g |
| Fat | 10 g |
| Saturated Fat | 1 g |
| Sodium | 300 mg |
| Potassium | 350 mg |
| Vitamin A | 300 IU |
| Vitamin C | 4 mg |
This South Indian breakfast dish is not just a tasty option but also a healthy one, rich in fiber and protein. The combination of broken wheat with assorted tempering spices creates a flavor-packed, satisfying meal that will keep you energized throughout the morning. Enjoy this delightful recipe as part of your next breakfast menu!
