Upma Recipe
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Upma Recipe

Upma

A traditional South Indian breakfast dish made from semolina (also known as rava or suji). It is a savory porridge-like dish that is quick to prepare, nutritious, and filling, making it a popular choice for breakfast and even snacks.

Ingredients and Preparation

Main Ingredient:

Semolina (Rava/Suji): The key ingredient in upma is semolina, which is lightly roasted before cooking to enhance its flavor and prevent it from becoming sticky.

Other Ingredients:

  • Vegetables: Common additions include finely chopped onions, tomatoes, peas, carrots, and beans, but the choice of vegetables can vary.
  • Spices and Seasonings: Mustard seeds, cumin seeds, urad dal (split black gram), chana dal (split chickpeas), green chilies, ginger, and curry leaves are used to temper the upma.
  • Liquids: Water is the primary liquid used for cooking semolina. Some variations may include a bit of milk or coconut milk for added richness.
  • Garnish: Freshly chopped cilantro (coriander leaves), grated coconut, and a squeeze of lemon juice are common garnishes that add freshness and flavor.

Cooking Process

  1. Roasting Semolina: The semolina is dry roasted in a pan until it becomes fragrant and lightly golden. This step ensures the upma has a good texture and prevents clumping.
  2. Tempering: In a separate pan, oil or ghee is heated, and mustard seeds are added until they crackle. Then, cumin seeds, urad dal, chana dal, chopped ginger, and green chilies are added and sautéed until golden.
  3. Sautéing Vegetables: Finely chopped onions are added and cooked until translucent. Other vegetables are then added and sautéed until they are slightly tender.
  4. Cooking Semolina: Water is added to the pan, and the mixture is brought to a boil. The roasted semolina is gradually added while continuously stirring to prevent lumps. The mixture is cooked until the semolina absorbs the water and reaches a thick, porridge-like consistency.
  5. Final Touches: The upma is garnished with fresh cilantro, grated coconut, and a squeeze of lemon juice before serving.

Variations

  • Vegetable Upma: Incorporates a variety of vegetables for added nutrition and color.
  • Tomato Upma: Uses tomatoes as a primary ingredient, giving the dish a tangy flavor.
  • Vermicelli Upma: Substitutes semolina with vermicelli (sevai) for a different texture.
  • Bread Upma: Uses bread pieces instead of semolina, providing a unique twist.

Nutritional Value

Upma is a balanced dish, providing carbohydrates from semolina, proteins from dals, and vitamins and minerals from vegetables. It is low in fat and can be made healthier by using minimal oil and incorporating more vegetables.

Cultural Significance

Upma is more than just a breakfast dish; it is a staple in many South Indian households and is also popular across other regions of India. It is often served in restaurants and is a common item in tiffin services due to its simplicity and satisfying nature.

Conclusion

Upma is a versatile, quick, and nutritious dish that exemplifies the rich culinary traditions of South India. Whether enjoyed for breakfast, as a snack, or even a light dinner, upma is a comforting and wholesome choice that can be easily tailored to suit individual tastes and preferences.

Ingredients:

  • 1 cup semolina (rava or sooji)
  • 2 tablespoons oil or ghee
  • 1 teaspoon mustard seeds
  • 1 teaspoon urad dal (split black gram)
  • 1 teaspoon chana dal (split chickpeas)
  • A pinch of asafoetida (hing)
  • 2-3 green chilies, finely chopped
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1/4 cup green peas
  • 1/4 cup finely chopped mixed vegetables (such as capsicum, beans, or cauliflower)
  • 2 cups water
  • Salt to taste
  • Fresh coriander leaves for garnish (optional)

Instructions:

1. Dry Roast Semolina:

  1. Heat a heavy-bottomed pan or kadhai over medium heat.
  2. Add the semolina to the pan and dry roast it for 3-4 minutes, stirring continuously, until it becomes fragrant and turns light golden brown. Be careful not to burn the semolina. Transfer the roasted semolina to a plate and set aside.

2. Prepare Seasoning:

  1. In the same pan, heat oil or ghee over medium heat.
  2. Add mustard seeds and let them splutter.
  3. Add urad dal and chana dal. Saute until they turn golden brown.
  4. Add asafoetida, chopped green chilies, and chopped onions. Saute until onions turn translucent.

3. Cook Vegetables:

  1. Add chopped carrots, green peas, and other mixed vegetables to the pan. Stir well to combine.
  2. Cover the pan and cook the vegetables for 3-4 minutes until they are slightly tender.

4. Add Semolina:

  1. Once the vegetables are cooked, add the roasted semolina to the pan. Mix well to combine with the vegetables and seasoning.
  2. Pour water into the pan and stir continuously to prevent lumps from forming.
  3. Cook the upma on low heat, stirring occasionally, until the semolina absorbs all the water and becomes soft and fluffy. This should take about 5-7 minutes.

5. Season with Salt:

  1. Add salt to taste and mix well.
  2. If the upma appears too dry, you can sprinkle a little water and mix again.
  3. Cover the pan and let the upma simmer for another 1-2 minutes to ensure it is fully cooked.

6. Garnish and Serve:

  1. Once the upma is cooked to your desired consistency, remove the pan from heat.
  2. Garnish with freshly chopped coriander leaves, if desired.
  3. Serve hot upma with coconut chutney, pickle, or a side of yogurt for a delicious and wholesome South Indian breakfast.