The concept of upma originated from south India a long time age and it is believed that the name is derived from the word Uppu which in mainly south indian languages means salt and Mavu which means flour. It is a wholesome dish usually made with sooji or semolina or rice flour cooked into a thick porridge like semi-dry mixture. Its popularity has spread the world across and people have modified this simple and tasty breakfast concept into a number of interesting and innovative ways and concoctions.
Traditionally it happens to be served hot for a indian breakfast but we have adapted it to our own tastes and additions like mild spices, nuts, seeds, vegetables and coconut etc add in to make it more interesting. It is also said that no two cooks would make it exactly the same since each one of them would have their slight classic twist to add into their bowl of upma from fresh coconut to milk, corn and peas etc. semolina being a humble ingredient is able to accept flavors from several options and choice of ingredients of our choice and treat our palate and system with complete nutrition.
Upma to prepare does not really need too many ingredients as such and it is one of the most preferred easy to make, quick and filling option for most people be it home makers, chefs, on restaurant menus, cloud kitchen concepts etc it happens to me one of the reasonable and most accepted dish since a very long time now. My own experience with upma has been great and trying out something new with it besides sooji or semolina is great fun too for example making it with daliya or bread cubes or crumbs, seviyan or vermicelli etc at times add in some grated or cubes of carrots, some french beans, green peas, boiled sweet corn etc. I also tried combining various healthy seeds like sunflower, melon, pumpkin seeds, flax seeds etc into upma which adds a nice crunch into the upma.
Here are a few Simple- Healthy- Nutritious ways with Upma:
Recipe-1] TOMATO DALIYA UPMA
Ingredients:
Daliya/cracked wheat- 1 cup
Oil/ghee- 2 tsp
Hing-1/4 tsp
Mustard seeds-1/2 tsp
Cumin seeds-1/4 tsp
Curry leaves-4 -5 no
Ginger-1-inch piece chopped
Green chilies-2 tsp chopped
Carrots/green peas/ french beans- ¼ cup cut and mixed.
Red ripe tomatoes- 1 med sized chopped
Salt to taste
Warm water-2-3 cups
Chopped coriander-2 tbsp.
Lime juice- 1 tsp.
Method:
- Prepare all the ingredients for the daliya upma.
- In this case it is adviced to clean the daliya or cracked wheat being used and wash it several times with water and soak in double quantity of water for 20 mins.
- To start with the cooking heat oil/ghee in a pan add in the ingredients for the tempering or tadka and allow to crackle for few seconds, add in the ginger, green chili and saute for 15 seconds.
- Add in the vegetables being used as per choice and also add in the drained daliya, tomatoes and saute it add salt to taste and add in warm water two times the quantity of daliya to start with and then later as needed we may add little more.
5.Once the mixture starts to boil, simmer the flame and cover and cook for 20-25 mins and stir it occasionally and add little water at a time to ensure proper cooking.
- Finally add in the coriander leaves, and add a splash of fresh lime juice and serve it hot!
Recipe-2] HEALTHY RAVA UPMA
Ingredients:
Rava/sooji/semolina- 1 cup
Oil/ghee- 2 tsp
Curry leaves- 4-5 no
Green chilies- 2 slit
Onion-1 small chopped
Tomato- 1 small chopped
Assorted boiled veggies- carrots/peas/beans-1/2 cup mix
Fried cashews and raisins- 2 tbsp.
Sugar-1/4 tsp
Salt to taste
Groundnuts/peanuts-2 tbsp.
Turmeric powder-1/4 tsp
Warm water-2 and half cups
Coriander leaves- 2 tbsp. chopped
Fresh desiccated/grated coconut- 2 tbsp.
Lime juice- 2 tsp add and serve.
Method:
- Prepare up all the ingredients needed for this yummy recipe.
- Clean the rava/sooji well and dry roast it for 2-3 mins in a pan or a tava and allow to cool on the side.
- Heat oil/ghee in a pan add in the curry leaves, mustard seeds, green chilies, onions and saute them for a few mins, add in the tomato and saute.
- Add in the roasted rava and vegetables of your choice which can be boiled and used to save cooking time add in salt,sugar and turmeric.
- Add little more than double the amount of water in ratio to the rava and mix well, cover and simmer for 10-12 mins until the rava cooks up well and absorbs the moisture content.
- Finally add in the fresh coriander, the fried peanuts, fried cashews, raisins, coconut and a dash of lime juice and serve it hot.
Recipe- 3] NUTTY SEVIYAN UPMA
Ingredients:
Seviyan/ vermicelli- plain variety not roasted- 1 and a half cups
Oil/ghee- 2 tsp
Hing- ¼ tsp
Cumin seeds- ½ tsp
Mustard seeds-1/2 tsp
Slit red and green chilies- 2 each
Curry leaves-10-12 no
Carrots/ beans/ peas-1/2 cup cut and boiled.
Salt to taste
Turmeric powder-1/2 tsp
Roasted crushed peanut powder-2 tbsp.
Water- 2 cups
Assorted seeds- pumpkin seeds/ sunflower seeds- 1 tsp.
Coriander leaves- 2 tbsp. chopped
Fresh grated coconut -2 tbsp.
Lime juice- 2 tsp add and serve.
Method:
- Prepare all the ingredients for the seviyan upma.
- Heat oil/ghee in a pan add in the ingredients to temper or tadka one by one and allow to splutter and crackle.
- Add in the vegetables and vermicelli and saute them well together for a couple of minutes, add in the salt and turmeric powder.
- Add in the 2 cups of warm water and mix well, cover and cook the seviyan for 10-12 mins stir occasionally.
- Lastly add in the roasted peanut powder, assorted nuts and seeds, coconut, coriander and a splash of lime juice and serve hot.
Recipe-4] TADKEWALA RICE ATTA UPMA
Ingredients
Rice ka atta- 1 cup
Oil/ghee- 2 tsp
Hing- ¼ tsp
Curry leaves- 10-12 no
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Assorted seeds- flax seeds/ melon seeds- 1 tsp
Warm water- 2 and a half cups
Sugar-1/2 tsp
Roasted and powdered- assorted nuts- 2 tbsp.
Onion-1 small chopped
Tomato-1 small chopped
Ginger-1 tsp chopped.
Assorted veggies- carrots/corn/peas/beans-1/2 cup cooked.
Raisins- 2 tbsp.
Salt to taste
White sesame seeds- 2 tsp slightly roasted.
Coriander leaves- 2 tbsp.
Fresh coconut-2 tbsp.
Coriander leaves-2 tbsp. chopped
Lime juice- 2 tsp add and serve.
Method:
1. Prepare all the ingredients for the rice upma recipe.
- Heat oil/ghee in a pan add in the ingredients for the tadka one by one and saute for 10-15 seconds.
- Add in the ginger, onion and saute, add tomato and all veggies of your choice along with salt, sugar and mix well.
- Add in the warm water, mix well and allow to cook for 10-15 mins on a slow flame, stir occasionally to ensure even cooking.
- Now add in the seeds, nuts, coriander, coconut and little lime juice and mix it up.
Recipe-5] OATS WALA UPMA
Ingredients
Oats-1 cup
Oil/ghee-2 tsp
Hing-1/4 tsp
Curry leaves 4-5 no
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
White til-1/2 tsp
Slit red and green chilies- 2 no
Onion-1/2 small chopped
Ginger-1 tsp chopped
Tomatoes-1 med sized chopped
Salt and sugar to taste
Turmeric powder-1/2 tsp
Warm water-2 cups
Coriander leaves- 2 tbsp. chopped
Freshly grated coconut-2 tbsp.
Assorted nuts and seeds as per choice- 2 tbsp.
Assorted veggies- corn/capsicum/carrots/beans/peas- ½ cup mix
Lime juice-2 tsp add and serve.
Method:
- Heat oil/ghee in a pan add in the ingredients for tadka one by one and allow to splutter and crackle.
- Add in the ginger, onion, chili, tomato and stir well for 2 mins.
- Now add in the salt, sugar, turmeric and all the veggies of your choice.
- Mix well and add in the oats and warm water little more than double the quantity.
- Bring to a boil, cover and simmer for 12-15 mins or until done and moist in texture.
- Finally add in the nuts and seeds of your choice, coconut, coriander and lime and serve hot.
Recipe-6] DOUBLE ROTI KA UPMA
Ingredients
Sliced white/brown/multi-grain bread- 2 cups
Oil/ghee- 2 tsp
Mustard seeds-1/2 tsp
Cumin seeds- ½ tsp
Curry leaves- 4-5 no
Slit red/green chilies- 2-3 no
Onion- 1 small chopped
Tomato-1 small chopped
Salt and sugar to taste
Water-1 cup.
Boiled corn/ peas/beans/ cubes of carrots-1/2 cup cooked.
Roasted/fried peanuts-2 -3 tbsp.
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Fresh grated coconut-2 tbsp.
Coriander leaves-2 tbsp. chopped
Lime juice- 2 tsp add and serve
Method:
- Prepare all the ingredients for the double roti ka upma.
- This concept uses the crumbs made from the sliced bread or leftover bread using a mixer jar, one can cut cubes and use as well.
- Heat oil/ghee add in the ingredients for the tadka one by one and allow to crackle for a few seconds.
- Add in the onion, tomato, all veggies of your choice, salt, turmeric, red chili powder and sugar to balance.
- Add in the breadcrumbs and mix well, add ½ to -3/4th cup warm water to start with, Cover and simmer the bread upma for 10-12 mins open and serve hot garnished with fried nuts of your choice,coconut, nuts and seeds, coriander leaves and a splash of fresh lime juice.
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BRIEF ABOUT THE AUTHOR: DR. KAVIRAJ KHIALANI – CELEBRITY MASTER CHEF IS A MUMBAI-BASED FOOD & HOSPITALITY CONSULTANT. HE HAS WORKED WITH ESTEEMED BRANDS LIKE THE TAJ GROUP OF HOTELS, KUWAIT AIRWAYS AND MANY MORE. BESIDES HAVING SPECIALISED IN OVER 33 PLUS INTERNATIONAL CUISINES CHEF KAVIRAJ IS A RENOWNED NAME IN THE WORLD OF HOSPITALITY EDUCATION, TRAINING AND DEVELOPMENT. HE HAS ALSO BEEN FEATURED ON STAR PLUS & COLORS TELEVISION. AN AWARDEE OF THE BHARAT VIDYA RATAN AWARD, BEST CHEF ASIA AWARD AND MANY MORE ACCOLADES MAKE HIM ONE OF THE ICONIC NAMES IN THE CULINARY WORLD.
