Make Your Morning Meal Unforgettable with These Must-Haves Rava Upma(Suji Upma)
🕰️ A Brief History of Suji Upma
Upma, also known as Uppittu in Karnataka and Upmaavu in Kerala, is a traditional South Indian dish that dates back centuries. Originally made with rice flour or broken rice, it evolved with regional preferences. The use of suji (also called rava or semolina) became widespread for its quick cooking time and smooth texture. Today, it’s a staple breakfast across India — not just in the South — and often served with coconut chutney or pickle.
🛒 6 Essential Ingredients for Mouthwatering Rava Upma
- Suji/Rava (Semolina) – The hero ingredient. Use medium coarse suji for the best texture.
- Ghee or Oil – Ghee adds richness, but oil works well for a lighter version.
- Mustard Seeds – For that classic South Indian tempering (tadka).
- Curry Leaves – Adds aroma and authentic flavor.
- Green Chilies – Brings a gentle heat; adjust to taste.
- Ginger – Freshly grated for warmth and depth.
Optional but common additions:
- Onion (for sweetness and body)
- Vegetables (like carrots, peas, or beans)
- Cashews (for crunch)
- Hing (asafoetida) for extra flavor
👩🍳 Simple Suji Upma Recipe – Step by Step
🕒 Prep Time: 10 mins
🍳 Cook Time: 10 mins
🍽️ Serves: 2
🔹 Step 1: Dry Roast the Suji
- In a pan, roast 1 cup of suji on low flame until aromatic (about 3–4 minutes).
- Set aside.
🔹 Step 2: Temper the Spices
- Heat 2 tbsp oil or ghee in a pan.
- Add 1 tsp mustard seeds, let them splutter.
- Add 1 tsp urad dal (optional) and a few cashews.
- Add chopped ginger, 2 green chilies, and a few curry leaves.
- Optionally add 1 finely chopped onion and sauté until soft.
🔹 Step 3: Cook the Upma
- Add 2.5 cups of hot water to the pan.
- Add salt to taste.
- When it comes to a boil, slowly add the roasted suji, stirring constantly to avoid lumps.
- Cover and cook for 3–5 minutes until water is absorbed.
🔹 Step 4: Fluff & Serve
- Add a tsp of ghee on top (optional) and fluff with a fork.
- Serve hot with coconut chutney, pickle, or curd.
💡 Pro Tips:
- Roasting suji prevents stickiness.
- Use hot water – it avoids lumping.
- Add a squeeze of lemon juice at the end for a fresh zing.
- Garnish with fresh coriander and grated coconut (Kerala-style).
🔄 Popular Variations:
- Vegetable Upma – Add chopped carrots, beans, peas.
- Tomato Upma – Add chopped tomatoes while sautéing onions.
- Masala Upma – Add garam masala and turmeric for a spiced version.
- Kichadi-style Upma – Richer, creamier, and often made with ghee and coconut.
🔢 Calories in Suji Upma (Per Serving)
📌 Standard Serving Size:
1 cup (approximately 150–180g cooked upma)
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Suji (Semolina) | 1/2 cup (80g) | 280 kcal |
| Oil/Ghee | 1 tbsp | 120 kcal |
| Onion | 1 small (50g) | 20 kcal |
| Green Chilies, Ginger, Curry Leaves | Small amounts | ~5 kcal |
| Water | As needed | 0 kcal |
| Cashews (Optional) | 5–6 pieces | 50 kcal |
| Vegetables (Optional) | 1/4 cup mixed | 25–30 kcal |
✅ Total Calories (Basic Upma with Onion & Spices Only):
~425 kcal per serving
➕ Add-Ons Impact:
- Add 50–60 kcal for a small handful of cashews
- Add 30–40 kcal for 1 tsp extra ghee on top
- Add 25–50 kcal for extra vegetables
🔥 Macronutrient Profile (Approx. per serving):
| Nutrient | Amount |
|---|---|
| Carbohydrates | 55–60g |
| Protein | 6–8g |
| Fat | 15–20g |
| Fiber | 3–5g |
🥗 For Weight Watchers:
- Use less oil or ghee (1 tsp instead of 1 tbsp)
- Skip cashews
- Add more fiber-rich veggies (carrots, peas, beans)
- You can reduce to 300–350 kcal per serving with these changes
❓ FAQ: Suji Upma (Rava Upma)
1. What is Suji Upma?
Suji Upma (also called Rava Upma) is a savory South Indian breakfast dish made from semolina (suji/rava), tempered with spices, and optionally mixed with vegetables. It’s quick, filling, and widely enjoyed across India.
2. Is Suji Upma healthy?
Yes, in moderation. Suji is a good source of energy and low in fat, especially if cooked with minimal oil and loaded with vegetables. For a healthier version, use less ghee and more fiber-rich veggies.
3. Can I make Upma without onions or garlic?
Absolutely. Suji Upma can be made Satvik-style (without onion/garlic) and is commonly prepared that way during religious fasting or festivals.
4. What type of suji is best for Upma?
Use medium-coarse or regular rava for best texture. Fine suji can get sticky, and coarse (bombay rava) may take longer to cook.
5. Why does my Upma turn sticky or lumpy?
Common causes:
- Not roasting the suji properly
- Adding suji too quickly into water
- Using cold water instead of hot
Tip: Stir constantly while adding suji slowly to boiling water.
6. Can I make Upma in advance or meal prep it?
Yes! Cooked upma can be stored in the fridge for 1–2 days. Reheat with a splash of water to restore texture. You can also roast and store suji for faster cooking later.
7. Is Suji Upma gluten-free?
No. Suji (semolina) is made from wheat and contains gluten. For a gluten-free version, try millet upma or rice flour upma.
8. Can I add milk instead of water to Upma?
It’s uncommon, but yes – some North Indian versions use milk to make it creamier. It creates a different texture and slightly sweet taste.
9. What can I serve with Upma?
Popular side options:
- Coconut chutney
- Green chutney
- Pickle
- Curd (yogurt)
- A cup of masala chai or filter coffee
10. Can I make Upma without oil or ghee?
Yes, you can dry-roast and use very minimal oil or none for an ultra-light version, but it may lack richness. Steamed versions are also possible.
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