Semolina is high in protein and fiber, both of which slow down our digestion process and increase the feeling of fullness. This prevents us from overeating. There are many other powerful benefits of semolina.
Such as, due to the presence of potassium content in semolina, it helps improving our kidney function.
Semolina is a good source of vitamin B and E. Therefore, excellent for our immunity system.
The trace minerals in semolina, such as phosphorus, zinc and magnesium, are great for the health of our bones and nervous system.
Semolina is a quick and wholesome source of energy. We can create both sweet and savory recipes using semolina. The most popular ones are Semolina Pudding/ Porridge with nuts and raisins. Savory Semolina Upma with vegetables and nuts. Here, I am sharing how to create a delicious bowl of Semolina Upma.
- 1 cup of Rava (Semolina)
- 3 to 4 cups of Warm Water
- 1 tbsp. Ghee (Purified Butter)
- A few Cashews
- A few Peanuts
- 1 tbsp. Desiccated Coconut
- 1 tsp. Chana Dal (Gram Lentils)
- 1 tsp. Urad Dal (Skinned Black Lentils)
- 1/2 inch piece of Ginger
- 1 medium Onion
- 2 medium Green Chilies
- 1/4 cup Fresh Coriander
- 1 medium Lemon
- 1 medium Carrot
- 4 to 6 French Beans
- 1/4 cup Green Peas
- A pinch of Hing (Asafetida)
- 1 to 2 tsps. Mustard Seeds
- 1 tsp. Cumin Seeds
- 6 to 7 Curry Leaves
- 1/3 tsp. Turmeric
- 1/4 tsp. Red Chili Powder
- 1/4 tsp. Garam Masala
- Salt as per our preference
In a heavy bottom pan, add 1/2 tbsp. ghee on low-medium heat, add the lentils and roast until light pink. Immediately, add semolina to it and adjust the heat to low. Start roasting semolina until fragrant or changes its color to a very light pink (with a constant stirring)...
Semolina after 8 to 10 minutes. Transfer it to a bowl for later use..
Add 1/4 tbsp. ghee to the same pan on low-medium heat. Add peanuts and cashews to it..turn the heat to low and roast the nuts for 2 to 3 mins. with a constant stirring. Transfer them to a separate bowl..
Finely chopped veggies..
After all the above preparations, start seasoning with the rest of the ghee, hing, mustard seeds, curry leaves, chilies, grated ginger, and onions. Let the onions turn light brown on low-medium heat...
Add all veggies..cook them for two minutes on medium heat. Add turmeric, chili powder, garam masala, and salt. Cover the pan with a lid, turn the heat to low and let veggies cook properly for 2 minutes..
Add 4 cups of warm water, and salt to taste. Wait till water starts boiling...
Carefully, add semolina in two to three parts while constantly stirring on low-medium heat. Combine well.. cover with the lid and let the Upma cook on low heat for 5 minutes.
Add roasted nuts, and fresh coriander to it.. turn off the heat. Let the covered Upma rest for another 2 minutes.
Add lemon juice and it’s ready to serve!
May set the same Upma in a bowl, and turn it upside down on a serving plate.
Nutritious & Delicious Rava Upma (Semolina Upma)
Note: Rava Upma makes an excellent breakfast. Though the Rava recipes require a good amount of ghee but I try to cut it down significantly. The recipe requires proper heat adjustments. Even the plain version (no carrot, bean, and green peas) of Rava Upma tastes super awesome. As far as the amount of water is concerned 3 cups of water is absolutely fine. I personally prefer using 4 cups of water for a prolong cooking of Upma.
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Ingredients
- 1 cup of Rava (Semolina)
- 3 to 4 cups of Warm Water
- 1 tbsp. Ghee (Purified Butter)
- A few Cashews
- A few Peanuts
- 1 tbsp. Desiccated Coconut
- 1 tsp. Chana Dal (Gram Lentils)
- 1 tsp. Urad Dal (Skinned Black Lentils)
- 1/2 inch piece of Ginger
- 1 medium Onion
- 2 medium Green Chilies
- 1/4 cup Fresh Coriander
- 1 medium Lemon
- 1 medium Carrot
- 4 to 6 French Beans
- 1/4 cup Green Peas
- A pinch of Hing (Asafetida)
- 1 to 2 tsps. Mustard Seeds
- 1 tsp. Cumin Seeds
- 6 to 7 Curry Leaves
- 1/3 tsp. Turmeric
- 1/4 tsp. Red Chili Powder
- 1/4 tsp. Garam Masala
- Salt as per our preference
Instructions
In a heavy bottom pan, add 1/2 tbsp. ghee on low-medium heat, add the lentils and roast until light pink. Immediately, add semolina to it and adjust the heat to low. Start roasting semolina until fragrant or changes its color to a very light pink (with a constant stirring)...
Semolina after 8 to 10 minutes. Transfer it to a bowl for later use..
Add 1/4 tbsp. ghee to the same pan on low-medium heat. Add peanuts and cashews to it..turn the heat to low and roast the nuts for 2 to 3 mins. with a constant stirring. Transfer them to a separate bowl..
After all the above preparations, start seasoning with the rest of the ghee, hing, mustard seeds, curry leaves, chilies, grated ginger, and onions. Let the onions turn light brown on low-medium heat...
Add all veggies..cook them for two minutes on medium heat. Add turmeric, chili powder, garam masala, and salt. Cover the pan with a lid, turn the heat to low and let veggies cook properly for 2 minutes..
Add 4 cups of warm water, and salt to taste. Wait till water starts boiling...
Carefully, add semolina in two to three parts while constantly stirring on low-medium heat. Combine well.. cover with the lid and let the Upma cook on low heat for 5 minutes.
Add roasted nuts, and fresh coriander to it.. turn off the heat. Let the covered Upma rest for another 2 minutes.
Add lemon juice and it’s ready to serve!
May set the same Upma in a bowl, and turn it upside down on a serving plate.
Notes
Rava Upma makes an excellent breakfast. Though the Rava recipes require a good amount of ghee but I try to cut it down significantly. The recipe requires proper heat adjustments. Even the plain version (no carrot, bean, and green peas) of Rava Upma tastes super awesome. As far as the amount of water is concerned 3 cups of water is absolutely fine. I personally prefer using 4 cups of water for a prolong cooking of Upma.
