Tired of bread and heavy snacks? Try this low-calorie Sooji Vegetable Upma that can be quickly made and tickles your taste buds! This Rava Upma recipe is super easy, healthy, and delicious too.
Vegetable Upma recipe is a salted thick porridge made by using suji or Rava or semolina. Suji is granulated wheat (broken wheat) known as Rava in South India and is used to make several savoury and sweet dishes like Rava Idli, Rava/ Suji Halwa, Rava Ladoo and many more.
A popular breakfast of South-Indians has already gained fame across the oceans and is a worldwide choice of several people.
Ingredients Of Upma
Fresh vegetables of the season, Curry leaves, Desi Ghee are the basic ingredients along with Suji. Sauteeing the vegetables in Desi ghee makes the house aromatic and one craves more for it. This Rava Upma recipe is totally an easy go-to breakfast or an evening snack which is healthy too.
If you wish you may use any other oil instead of Ghee, but I must share that the rava upma tastes best in desi ghee.
Is Rava good for weight loss?
To answer this question, I must first say that No food is good or bad for weight loss.
It’s not just the food but the portion that may be a key deciding factor in your journey of weight loss.
I can think that Brown rice can help me lose a few inches but not if I gobble two large bowls of it.
That’s not to demotivate you!
Hold on with your confusing thoughts. Remember to have all varieties of food like fruits, carbs, fibre-rich millets.
About this query, yes you may lose weight by having a bowl of upma along with fruits/milk. It will keep you full for longer and provide you variety of nutrition.
Sooji is obtained by grinding husked wheat and essentially it’s a carbohydrate. Rich in fiber and with zero cholesterol, it’s a portion of healthy food in itself. Including it in your diet as Upma, Idli or dosa made in desi ghee is surely enriching yourself with good fats, carbs and fibre.
Calories in Upma is less than 200. Would you be able to say no to such a weight-loss friendly breakfast!
So pick the sooji (over the processed foods) which is made from wheat to have better nutrition.
How to Make Vegan Upma?
You may use vegan oil like coconut oil or any other instead of Desi Ghee to make this Rava Upma recipe vegan.
How to Make Suji Upma (Video)
Which Suji/ Semolina ?
Well, there are several brands that you may use. I have a preference for coarse Suji for making Upma of the brand Rajdhani.
For Suji Halwa, I use a thin variety. Just remember to manually check for any insects. I always roast suji without ghee in a heavy pan for 2-3 min, before using it. That’s how my mother-in-law taught me and following her recipes over years made me realize that no one could beat her perfect ratios!
If you are looking for a perfect recipe, you are on the right page. Follow the tips for your perfect Rava Upma:
One portion of Suji and four portions of water.
Prefer Desi Ghee over any other oil.
Add water first to sauteed veggies and suji later.
Keep Sauteeing when you add suji in water so that no lumps are formed.
Can I have Sooji Upma at night when I am on diet?
I understand that for most Indians, it’s a staple breakfast. Since I am a North Indian, we never used to have it at home.
Having Upma meant visits to Sagar Ratna and since I used to go after college, so it was mostly an evening snack. I used to have it with South Indian Filter Coffee.
Irrespective of a food item, one must try to have an early dinner, at least 3 hours before sleeping.
If you haven’t tried it yet, do try soon.
Why don’t you share your Upma story with me?
You may also like-
More Weight-Loss Breakfasts
- Veg Greek Salad Recipe | Easy Weight-Loss Salad with Feta
- Indian Lemon Rice in Desi Ghee | How to make Gluten Free Indian Recipes
- Veg Beetroot Tortillas| How to make Healthy Tacos without egg
- Veg Crepes | How To Make Savoury Crepes Without Egg
- Vegetable Upma Recipe | How to make Upma for Weight Loss
.
If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet
Upma | Easy Upma Recipe
Ingredients
- 3/4 cup Suji or semolina
- 1 tablespoon Desi ghee
- 5-6 small fresh curry leaves
- 1 large onion
- 1 large tomato
- 2 tablespoons peas
- 1 tsp Mustard seeds
- 1 tsp Red Chilly
- 1 small Dried Red Chilly
- 1 tsp Sambhar Masala Optional
- 1 tsp Lemon Juice
- 1 small green chilly
- 3 cups water
- salt as per taste
Instructions
- Chop onion and tomato in small chunks.
- If you are using frozen peas, you may keep them in hot water while your vegetables get cooked. It helps remove the raw taste.
- Roast Suji without ghee for 2-3 min in a heavy bottomed pan/kadai.
- To same pan , add Desi Ghee, add mustard seeds, onion and tomato. Cook till onions are transparent. Then add tomatoes, peas and spices. Add Curry leaves and green chilly.
- Add water and boil it.
- Add Suji slowly and keep sauteing to avoid lumps.
- Let Suji absorb water and slowly it reduces to one uniform lump. Switch off the gas.
- Serve Hot your Upma with your choice of chutney and coffee.
Video
Notes
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 166 |
| % Daily Value* | |
| Total Fat 2.9g | 4% |
| Saturated Fat 1.6g | 8% |
| Cholesterol 4mg | 1% |
| Sodium 16mg | 1% |
| Total Carbohydrate 28.9g | 11% |
| Dietary Fiber 3.2g | 11% |
| Total Sugars 2.4g | |
| Protein 5.6g | |
| Vitamin D 0mcg | 0% |
| Calcium 18mg | 1% |
| Iron 2mg | 10% |
| Potassium 133mg | 3% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Thank you for sharing this recipe!!
Pleasure Anushka! Do share your views when you try the recipe. Thank you.