Wholesome Ragi Rava Upma – Nutritious South Indian Breakfast Recipe
Nagli Rava Upma Recipe – Healthy Ragi Rava Upma Recipe
Category: South Indian Breakfast
Cuisine: South Indian Recipes
Diet: Vegetarian
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Introduction
Nagli Rava Upma, or Ragi Rava Upma, is a nutritious and wholesome South Indian breakfast dish made with finger millet (ragi) semolina. Packed with the goodness of vegetables and flavored with traditional spices, this dish is a perfect balance of health and taste. Serve it with South Indian Coconut Chutney and Masala Chai for a delightful start to your day.
Ingredients
| Ingredient | Quantity |
|---|---|
| Ragi Rava (Finger Millet Semolina) | 1 cup |
| Carrot (Gajjar), finely chopped | 1 |
| Green Beans (French Beans), finely chopped | 1/4 cup |
| Cauliflower (Gobi), florets | 1/2 cup |
| Garlic, finely chopped | 3 cloves |
| Ghee | 1/2 tablespoon |
| Sunflower Oil | 1 teaspoon |
| Mustard Seeds | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Curry Leaves | 1 sprig, torn |
| Ginger, grated | 1/2 inch |
| Asafoetida (Hing) | 1/4 teaspoon |
| Roasted Peanuts (Moongphali), crushed | 1 tablespoon |
| Green Chillies, chopped | 3 (adjust to taste) |
| Mint Leaves (Pudina), finely chopped | As needed |
| Lemon Juice | 1 teaspoon |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 6 g |
| Carbohydrates | 28 g |
| Fiber | 5 g |
| Fats | 9 g |
| Vitamin A | 80% DV |
| Vitamin C | 15% DV |
| Calcium | 10% DV |
| Iron | 15% DV |
Instructions
| Step | Action |
|---|---|
| 1 | Heat ghee in a heavy-bottomed pan over low flame. Add ragi rava and roast for 2–3 minutes until aromatic. Stir constantly to avoid burning. If skipping ghee, dry roast the rava instead. Transfer to a plate and set aside. |
| 2 | In the same pan, heat sunflower oil. Add mustard seeds and let them crackle. Then, add cumin seeds and fry for a few seconds. |
| 3 | Add finely chopped garlic, green chillies, and curry leaves. Sauté for a few seconds until fragrant. |
| 4 | Stir in grated ginger and asafoetida. Add chopped carrots, beans, and cauliflower florets. Mix well. |
| 5 | Sprinkle salt over the vegetables, mix, and cook covered for 2–3 minutes on low heat. |
| 6 | Pour in 2 1/2 to 3 cups of water. Stir well and adjust salt if necessary. Bring the mixture to a boil. |
| 7 | Gradually add the roasted ragi rava while stirring continuously to avoid lumps. |
| 8 | Reduce the flame to low, cover the pan, and cook until the rava absorbs all the water and becomes soft. This should take about 7–10 minutes. |
| 9 | Garnish with crushed roasted peanuts, chopped mint leaves, and a squeeze of lemon juice. Mix gently. |
| 10 | Serve the Nagli Rava Upma hot alongside South Indian Coconut Chutney and Masala Chai for a hearty and satisfying breakfast. |
Serving Suggestions
- South Indian Coconut Chutney: Its creamy texture complements the earthy flavor of ragi rava upma.
- Masala Chai: A steaming cup of spiced tea adds warmth and balance to the meal.
Pro Tips
- Customizing Vegetables: Feel free to add or substitute vegetables like peas, capsicum, or tomatoes to enhance flavor and nutrition.
- Consistency Control: Adjust the water based on your preferred consistency—more water for softer upma and less for a firmer texture.
- Vegan Alternative: Replace ghee with coconut oil for a vegan version without compromising on taste.
Why Choose Ragi?
Ragi, also known as finger millet, is a superfood rich in calcium, iron, and dietary fiber. Its low glycemic index makes it ideal for those managing diabetes. By incorporating ragi into your breakfast, you start the day with a dose of wholesome energy.
This simple yet flavorful recipe is an excellent choice for those seeking a quick and nutritious meal. Share the love of healthy eating with family and friends by introducing them to this South Indian classic.
