Rawa Upma

Rawa Upma is a savory South Indian breakfast dish made with roasted semolina and a medley of vegetables, delivering a delightful texture and flavor. This high-protein version incorporates pulses for added nutrition, making it a wholesome start to your day.

Ingredients

• Semolina (Rawa) - 100 grams
• Chana dal (split chickpeas) - 30 grams
• Green peas - 50 grams
• Carrot (finely chopped) - 50 grams
• Onion (finely chopped) - 1 medium
• Green chilies (slit) - 2
• Ginger (grated) - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Curry leaves - 8-10
• Salt - to taste
• Water - 400 ml
• Oil - 2 tablespoons
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Heat 1 tablespoon of oil in a pan over medium heat. Add the semolina and roast until it turns light golden brown, stirring continuously. Remove from pan and set aside.
2. In the same pan, add the remaining oil. Once hot, add mustard seeds and let them splutter.
3. Add cumin seeds, curry leaves, chopped onions, green chilies, and grated ginger. Sauté until the onions turn translucent.
4. Add the chana dal and sauté for another 2 minutes. Then, add chopped carrots and green peas, cooking for another 3-4 minutes until the vegetables are tender.
5. Pour in 400 ml of water and add salt. Bring it to a boil.
6. Once boiling, gradually add the roasted semolina while stirring continuously to avoid lumps.
7. Reduce the heat and cook for 3-5 minutes until the semolina absorbs the water and reaches a fluffy consistency.
8. Turn off the heat and let it sit covered for 2 minutes. Fluff with a fork and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in protein due to the addition of chana dal, supporting muscle health.
• Contains fiber from vegetables that aids in digestion and keeps you full longer.

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