Nut-Free Rava Upma

Nut-Free Rava Upma is a wholesome, flavorful South Indian breakfast dish that comes together in just 30 minutes, making it perfect for busy mornings. This nut-free version of the classic rava upma is made with roasted semolina, a vibrant medley of vegetables like carrots and peas, and tempered spices such as mustard seeds, cumin, and curry leaves, ensuring every bite is packed with texture and aroma. The addition of fresh ginger, green chilies, and a zesty splash of lemon juice adds a refreshing burst of flavor. This recipe is ideal for those with nut allergies, offering an allergy-friendly yet authentic dish that doesn't compromise on taste. Serve it hot, garnished with chopped coriander, for a comforting and satisfying breakfast or snack that pairs beautifully with coconut chutney or a hot cup of tea. Perfectly seasoned and delightfully easy to make, this nut-free upma is a must-try for anyone seeking a quick, healthy, and delectable meal.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup semolina (rava)
• 2.5 cups water
• 2 tablespoons vegetable oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 teaspoon urad dal (split black gram)
• 1 teaspoon chana dal (split chickpeas)
• 0.25 teaspoon asafoetida (hing)
• 2 green chilies, finely chopped
• 1 teaspoon ginger, finely chopped
• 1 medium onion, finely chopped
• 1 small carrot, finely chopped
• 0.5 cup green peas
• 1 teaspoon salt
• 10 leaves curry leaves
• 1 tablespoon lemon juice
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

Begin by heating a dry pan on medium heat. Add the semolina and roast it for about 5-7 minutes until it becomes aromatic and slightly changes color. Keep stirring continuously to avoid burning. Once done, transfer it to a plate and set aside.

Step 2

In the same pan, heat the vegetable oil over medium heat. Add the mustard seeds and let them splutter.

Step 3

Add the cumin seeds, urad dal, and chana dal. Saute until the dals turn golden brown.

Step 4

Stir in asafoetida, green chilies, ginger, and curry leaves. Cook for a minute until the mixture is aromatic.

Step 5

Add the chopped onion and cook until it becomes translucent.

Step 6

Add the chopped carrots and green peas to the pan and saute for 2-3 minutes until slightly tender.

Step 7

Pour 2.5 cups of water into the pan. Add salt and bring the water to a rolling boil.

Step 8

Gradually add the roasted semolina to the boiling water, stirring continuously to prevent lumps from forming.

Step 9

Lower the heat and let the mixture cook for 3-4 minutes, or until the water is absorbed and the semolina is cooked through.

Step 10

Turn off the heat and stir in lemon juice.

Step 11

Garnish the upma with fresh coriander leaves before serving. Serve hot.

Nutrition Facts

Serving size	1146 grams (1146.0g)

Amount per serving	% Daily Value*
Calories	1164

Total Fat 31.30g	40%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 16.90g
Cholesterol 0mg	0%
Sodium 2433mg	106%
Total Carbohydrate 185.80g	68%
Dietary Fiber 20.50g	73%
Total Sugars 16.60g
Protein 34.60g	69%

Vitamin D 0IU	0%
Calcium 213mg	16%
Iron 8mg	43%
Potassium 1345mg	29%

*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: 24.2%

Protein: 11.9%

Carbs: 63.9%