Fluffy South Indian Upma

Ingredients

• 1 cup Semolina (upma rava) (Medium grind, not too fine nor too coarse)
• 3 cups Water (Hot water for quick boiling)
• 2 tablespoons Ghee (Divided: 1 tsp for roasting semolina, remainder for nuts and tempering)
• 10 pieces Cashews (Split in half before frying)
• 1 tablespoon Peanuts (unshelled) (Fry with cashews for crunch)
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal (split black gram)
• 1 teaspoon Chana dal (split Bengal gram)
• 1 teaspoon Ginger (Finely chopped)
• 2-3 pieces Green chilies (Thinly sliced; adjust to spice preference)
• 1 medium Onion (Finely chopped)
• 10-12 leaves Curry leaves
• 5-6 pieces French beans (Cut into ~½ cm pieces)
• 1 small Carrot (Diced to match bean size)
• 1 small Capsicum (bell pepper) (Diced)
• ¼ cup Green peas (Fresh or frozen)
• to taste Salt
• pinch Sugar (Optional, balances flavors)
• ½ teaspoon Freshly crushed black pepper
• 1 tablespoon Lemon juice (Juice of half a lemon)
• 2 tablespoons Fresh coriander (Finely chopped)
• 1 teaspoon Extra ghee (optional) (Adds final sheen and flavor)

Instructions

1. Prepare vegetables

   Peel ginger with the back of a spoon, then slice thinly, julienne, and finely chop. Slice green chilies thinly. Peel and quarter the onion, then slice and chop finely. Trim French beans, cut into ~½ cm pieces. Dice carrot and capsicum to similar size. Roughly chop peas and coriander. Set all chopped veggies aside.

   Time: PT15M

2. Roast semolina

   Heat 1 tsp ghee in a fry pan over medium‑low heat. Add 1 cup semolina and stir continuously for 3–4 minutes until it puffs and turns light golden.

   Time: PT4M

3. Fry nuts

   In a kadhai, heat 1–2 tbsp ghee. Add the split cashews and 1 tbsp unshelled peanuts. Fry on low heat until cashews turn light golden and peanuts are crisp. Transfer to a bowl.

   Time: PT3M

4. Temper spices and aromatics

   In the same kadhai, add 1 tsp mustard seeds. When they crackle, add 1 tsp urad dal and 1 tsp chana dal. Fry until the dals turn light golden. Then add the chopped ginger, green chilies, and onion. Sauté until the onion becomes translucent but not browned.

   Time: PT3M

5. Cook vegetables

   Add curry leaves followed by the prepared beans, carrots, capsicum, and peas. Stir‑fry on high heat for 2–3 minutes; vegetables should stay slightly crisp.

   Time: PT3M

6. Add water and season

   Pour 3 cups hot water into the pan, then add salt to taste, a pinch of sugar, and ½ tsp freshly crushed black pepper. Stir and bring to a rolling boil.

   Time: PT5M

7. Incorporate roasted semolina

   When the water is at a rolling boil, gradually sprinkle the roasted semolina while stirring continuously to prevent lumps.

   Time: PT2M

8. Simmer

   Cover the pan, reduce the flame to low, and let the upma cook for 4–5 minutes, stirring once or twice to keep it from sticking.

   Time: PT5M

9. Rest

   Turn off the heat, keep the pan covered, and let the upma rest for 5 minutes. This allows the semolina to fully swell and the texture to set.

   Time: PT5M

10. Finish and serve

    Stir in the fried cashews and peanuts, the juice of half a lemon, chopped coriander, and, if desired, an extra teaspoon of ghee. Mix well and serve hot, optionally with chutney or sambar.

    Time: PT2M

Nutrition Facts

Calories

250

Protein

6 g

Carbohydrates

45 g

Fat

8 g

Fiber

4 g