🥗 Healthy Diet-Friendly Upma Recipe
This version of Upma (Uppumaav) is low in calories, rich in fiber, and perfect for those following a weight loss or diabetic-friendly diet. Made with less oil, more vegetables, and whole grains, it’s tasty and filling.
📝 Ingredients:
- Rava (sooji/semolina) – ½ cup (you can also use broken wheat (dalia) or millet rava for a healthier twist)
- Water – 1½ to 2 cups
- Onion – 1 (finely chopped)
- Carrot – 1 small (grated or finely chopped)
- Beans – 4–5 (chopped)
- Green peas – 2 tbsp
- Green chili – 1 (optional)
- Ginger – ½ inch piece (grated)
- Mustard seeds – ½ tsp
- Urad dal – 1 tsp
- Curry leaves – a few
- Salt – to taste
- Oil – 1 to 1½ tsp (use coconut oil or olive oil for healthier fat)
- Coriander leaves – to garnish
- Lemon juice – 1 tsp (optional)
👨🍳 Preparation:
- Dry roast the rava in a pan on medium heat for 3–4 minutes until it releases a nutty aroma. Keep aside.
- In the same or another pan, heat 1 tsp oil. Add mustard seeds, let them splutter.
- Add urad dal, fry till light golden. Then add chopped onions, green chilies, ginger, and curry leaves.
- Once onions are soft, add chopped vegetables (carrot, beans, peas). Sauté for 2–3 minutes.
- Pour hot water into the pan. Add salt and bring it to a boil.
- Slowly add the roasted rava while continuously stirring to avoid lumps.
- Cover and cook on low heat for 2–3 minutes till water is absorbed and upma is fluffy.
- Turn off heat. Sprinkle lemon juice and garnish with coriander leaves.
✅ Why It’s Diet-Friendly:
- Low oil, high fiber content
- Vegetable-rich for more volume and nutrients
- Keeps you full longer, avoiding unhealthy snacking
- Supports weight loss and digestion
