Rava Upma

  • 5.0
  • 0 Comments
10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 7%
Carbs 41%
Fats 52%
Vegan
10 Minute Recipe
One Pot Recipe

This no added sugar, no dairy, lactose free and zero trans fat upma recipe that is perfect for beginners and masterchefs. The popular vegetarian and vegan indian recipe is a perfect evening, breakfast or mid morning snacks dish. The savoury dish goes well with coconut chutney, beet coconut chutney, pudina chutney or coriander chutney.

Ingredients

  • 3 Tbsp Semolina (Suji)
  • 1/4 Tsp Black Gram Dal (Urad)
  • 3 Tbsp Chopped Onion
  • 1/2 Tsp Chopped Coriander Leaves
  • 1/2 Tsp Chopped Green Chilli
  • 1/2 Tsp Grated Ginger
  • 1/2 Tsp Bengal Gram Dal (Chana)
  • 3 No. Curry Leaves (Kadi Patta)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Salt
  • 1 Tbsp Oil
  • As Required Water

Method

Preparation
  • Step 1

    Dry roast the suji

  • Step 2

    Heat oil in a pan

  • Step 3

    Add rai, urad dal and let it crackle

  • Step 4

    Then add grated ginger, chopped green chilli, kadi patta, chana dal and chopped onion

  • Step 5

    Saute all the ingredients well

  • Step 6

    Season with salt or as per taste

  • Step 7

    Add roasted suji and water and mix well

  • Step 8

    Cover the pan with a lid to cook

  • Step 9

    Cook until the sooji is cooked through and the water has evaporated

  • Step 10

    Finally, garnish with chopped coriander leaves and serve hot

twist
Healthy Twist

With an excellent source of vitamin A and Antioxidants, add a teaspoon of grated carrots into your dish.

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NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

140
% Daily Value *
Total Carbohydrate 13gm 4.8%
Dietary Fiber 2gm 8.1%
Protein 3gm 5.0%
Total Fat 8gm 10.5%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 140 kcals ?

  • Walking (3 mph ) 40 minutes
  • Running (6 mph ) 24 minutes
  • Bicycling 19 minutes

Values estimated based on person weighing 60 kgs.

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