Gluten-Free Rava Upma

Savor the comforting flavors of Gluten-Free Rava Upma, a wholesome take on a classic South Indian breakfast dish. Crafted with gluten-free semolina, this one-pot savory delight is packed with the goodness of finely chopped mixed vegetables, aromatic curry leaves, and crunchy cashew nuts. The recipe showcases a medley of textures and flavors, starting with the nutty aroma of dry-roasted rava, followed by a tempering of mustard seeds, lentils, and ginger. A final splash of zesty lemon juice and a sprinkle of fresh cilantro complete this vibrant dish. Perfect for those seeking gluten-free breakfast or brunch options, this upma is ready in just 30 minutes and pairs beautifully with coconut chutney or a steaming cup of chai. A healthy, satisfying, and flavorful way to start your day!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Gluten-free rava (semolina)
• 2.5 cups Water
• 1 medium Onion, finely chopped
• 1 unit Green chili, slit
• 1 teaspoon Ginger, finely grated
• 1 cup Mixed vegetables (e.g., carrots, peas, bell peppers), finely chopped
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Urad dal
• 1 teaspoon Chana dal
• 8 leaves Curry leaves
• 2 tablespoons Cashew nuts, broken
• 2 tablespoons Ghee or oil
• 0.5 teaspoon Salt
• 2 tablespoons Lemon juice
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Heat a pan on medium flame and add the gluten-free rava. Dry roast it for 5-6 minutes until it turns aromatic and slightly changes in color. Transfer it to a bowl and set aside.

Step 2

In the same pan, add ghee or oil. Add mustard seeds and let them splutter.

Step 3

Add urad dal, chana dal, and cashew nuts. Sauté until they turn golden brown.

Step 4

Add curry leaves, chopped onions, green chili, and ginger. Sauté until the onions turn translucent.

Step 5

Stir in the mixed vegetables and sauté for 4-5 minutes until they are slightly tender.

Step 6

Add water and salt to the pan. Increase the heat to bring it to a boil.

Step 7

Once the water comes to a boil, reduce the heat to low and gradually add the roasted gluten-free rava while stirring continuously to avoid lumps.

Step 8

Cover and cook on low heat for about 5 minutes until the rava absorbs all the water and is cooked through.

Step 9

Turn off the heat, add lemon juice and mix well.

Step 10

Garnish with chopped cilantro and serve hot.

Nutrition Facts

Serving size	1254.2 grams (1254.2g)

Amount per serving	% Daily Value*
Calories	1272

Total Fat 39.50g	51%
Saturated Fat 18.60g	93%
Polyunsaturated Fat 0.00g
Cholesterol 84mg	28%
Sodium 1308mg	57%
Total Carbohydrate 193.50g	70%
Dietary Fiber 17.90g	64%
Total Sugars 17.80g
Protein 35.40g	71%

Vitamin D 0IU	0%
Calcium 206mg	16%
Iron 7mg	39%
Potassium 1316mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.0%

Protein: 11.1%

Carbs: 60.9%