Rava upma
This upma recipe is low in glycemic index (GI) and high in fiber, making it a healthy and filling option for a diabetic-friendly breakfast or snack.
Servings: 4
Calories: 186kcal
Ingredients
- 1 cup semolina rava
- 1 small onion optional, finely chopped
- 1 small tomato chopped
- 1 green chili finely chopped (optional)
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- A handful of curry leaves
- 1 tablespoon oil preferably olive oil or any healthy cooking oil
- 1/4 cup mixed vegetables such as carrots, peas
- 2 cups water
- Salt to taste
- Fresh coriander leaves for garnish
Instructions
- Dry roast the semolina (rava) in a pan over medium heat until it turns light golden brown. Remove from heat and set aside.
- Heat oil in the same pan. Add mustard seeds and cumin seeds. Let them splutter.
- Add chopped onions (if using), green chili (if using), and curry leaves. Saute until onions turn translucent.
- Add mixed vegetables and chopped tomatoes. Cook until vegetables are slightly tender.
- Pour 2 cups of water into the pan and bring it to a boil.
- Gradually add the roasted semolina (rava) while stirring continuously to avoid lumps.
- Add salt to taste and mix well.
- Cover the pan with a lid and let it cook on low heat for about 5-7 minutes or until the rava absorbs the water and becomes soft.
- Once cooked, fluff up the upma with a fork.
- Garnish with fresh coriander leaves and serve hot with lemon wedges on the side.
Notes
Nutrition: Carbohydrates: 32g; Protein: 4g; Fat: 6g; Saturated fat: 2g; Fiber: 1g; Sodium: 15mg