Wheat Rava Upma
Wheat Rava upma is a healthier version of upma made using wheat rava perfect for breakfast or dinner. Wheat Rava upma is made by roasting wheat rava and cooking it with tempered onions & lentils. Wheat rava upma is good for weight loss & easy to digest too. How to make wheat rava upma is explained in this recipe with step by step pictures and video.
Servings2
Ingredients
- 1 cup wheat rava
- 1/2 cup onion chopped finely
- 1/4 cup carrot roughly chopped
- 1/4 cup peas
- 3 cups water
- salt to taste
To Temper :
- 2 tablespoon oil
- 1 teaspoon mustard seeds
- 1/2 teaspoon urad dal
- 1 teaspoon chana dal
- 2 green chillies slitted
- few curry leaves
Instructions
- To a kadai heat 1 tablespoon oil - add mustard seeds let it splutter. Add 1/2 teaspoon urad dal and 1 teaspoon chana dal.
- Add few curry leaves and 1 small green chillies(slitted).
- Give a quick saute until the dals turn golden brown.
- Add 1/2 cup onion, 1/4 cup carrot and 1/4 cup green peas and salt to taste.
- Saute the vegetables for 2 mins.
- Cook covered until the vegetables turn slightly soft. It will take atleast 5 mins.
- Now vegetables are almost done.
- Add 1 cup wheat rava.
- Saute for a minute.
- Add 3 cups boiling hot water.
- Give a quick mix.
- Once it starts boiling - Cook covered for 2-3 mins.
- After 3 mins it will look like porridge in consistency.
- Give a quick mix.
- Again cook covered for 5-7 mins in low flame.
- Now it is done.
- Fluff the upma. Add 1 tablespoon ghee or coconut oil. When hot it will look sticky but will be perfectly after cooling down for sometime.
- Fill it in a greased bowl.
- Invert to the serving plate to demould.
- Wheat rava upma is ready! Serve with chutney of your choice.
Notes
- For pressure cooking method add 3 cups water and pressure cook for 2 whistles in medium flame.
- Add a handful of chopped mint leaves for extra flavour. It gives it a good biryani flavour so do try and enjoy.
- If you like your upma more goey then you can use 3.5 cups of water.
- Add 1/4 cup mint leaves if you like the flavour.
- If you prefer you can add vegetables of your choice to make it more filling and colorful too.
Nutrition Facts
Wheat Rava Upma
Amount Per Serving (125 g)
Calories 303
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Trans Fat 0.01g
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Sodium 2039mg89%
Potassium 781mg22%
Carbohydrates 42g14%
Fiber 11g46%
Sugar 5g6%
Protein 16g32%
Vitamin A 1105IU22%
Vitamin C 217mg263%
Calcium 110mg11%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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