Delicious and Nutritious Green Upma Recipe
Green upma is a flavorful South Indian dish crafted from semolina (rava) and infused with the freshness of green ingredients such as coriander leaves, green chilies, and tomatoes.
Quick and easy to prepare, it serves as a delightful breakfast or a satisfying light meal.
Its simplicity belies its rich taste and nutritional value, making it a favorite among many.
This dish combines the wholesome goodness of semolina with the vibrant flavors of fresh greens, resulting in a dish that’s both delicious and nourishing.
Whether enjoyed as a hearty breakfast or a comforting evening snack, green upma never fails to satisfy.
The green upma recipe is all about simple steps to make tasty food.
First, we lightly roast semolina to bring out its nice smell and golden color.
We do this by heating a pan with a bit of oil and toasting the semolina until it smells good.
Then, we focus on the green stuff.
We cook fresh green chilies, onions, and tomatoes together to add flavor.
Chopped coriander leaves give it a fresh taste, and peanuts add a nice crunch.
After that, we add water and salt to make a tasty broth.
We slowly mix in the roasted semolina, stirring a lot to keep it smooth.
When it gets thick, we lower the heat and let it cook until the semolina is soft.
Finally, we sprinkle chopped coriander leaves and peanuts on top to add color and crunch.
Now, our green upma is ready to eat!
It’s great for breakfast or any meal.
This recipe shows how simple ingredients and traditional cooking can make something yummy.
Ingredients Needed for Green Upma Recipe:
To make green upma, you will need the following ingredients:
- 300g upma rava
- 1 tomato
- 3 green chilies
- Handful of coriander leaves
- 1 medium-sized onion
- 100g peanuts
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon ajwain (carom seeds)
- Cooking oil
- Salt
Step-by-Step Instructions to Prepare Green Upma
Step 1: Roasting Rava and Peanuts
Heat a pan and add 1 teaspoon of oil.
Roast the upma rava until it emits a fragrant aroma. Be careful not to burn it.
Transfer the roasted rava to a separate bowl.
In the same pan, lightly fry the peanuts until they turn crispy.
Step 2: Cooking the Base
Add oil to the pan again.
Add mustard seeds and ajwain (carom seeds).
Once the mustard seeds start crackling, add chopped onions and green chilies.
Fry for about a minute, then add chopped tomatoes and salt.
Cook until the tomatoes soften.
Add coriander paste along with water.
Note: For dry upma, add 2 to 2 and a half cups of water; for a more gravy-like consistency, add 4 cups of water.
Avoid frying the coriander paste.
Once the water starts boiling, reduce the heat and slowly add the roasted rava while stirring continuously.
Cover and cook for 5 to 7 minutes on low heat, stirring occasionally until the upma is cooked.
Keep the heat low while cooking to ensure even cooking and prevent burning
Step 3: Garnishing and Serving
Finally, garnish the green upma with chopped coriander leaves and fried peanuts before serving hot.
Health Benefits of Green Upma
Green upma is not only a delicious dish but also packs a nutritional punch.
It is rich in carbohydrates, proteins, and essential nutrients from fresh green ingredients like coriander leaves and tomatoes.
The peanuts add a crunch and are a good source of healthy fats and proteins.
Variations of Green Upma
While the traditional green upma recipe is delightful on its own, you can experiment with various ingredients to create different flavors.
Some popular variations include adding vegetables like carrots, peas, or bell peppers for added nutrition and color.
Tips for Making Perfect Green Upma
- Use fresh ingredients for the best flavor.
- Adjust the water quantity according to your preferred consistency.
- Stir continuously while adding the rava to prevent lumps from forming.
- Keep the heat low while cooking to ensure even cooking and prevent burning.
- For dry upma, add 2 to 2 and a half cups of water; for a more gravy-like consistency, add 4 cups of water.
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FAQs about Green Upma
Can I make green upma without peanuts?
Yes, you can omit peanuts if you have allergies or prefer not to use them.
The dish will still turn out flavorful.
Can I use pre-roasted rava for making green upma?
Yes, you can use pre-roasted rava if it’s available.
It will save you some time in the cooking process.
Is green upma suitable for vegans?
Yes, green upma is a vegan-friendly dish as it contains no animal products.
Can I make green upma in advance?
While it’s best enjoyed fresh, you can prepare the base in advance and reheat it before serving.
However, freshly garnished upma tastes the best.
Can I adjust the spiciness of green upma?
Yes, you can adjust the amount of green chilies according to your preference for spice level.
In short, Green upma is a versatile and nutritious dish that can be enjoyed for breakfast, lunch, or dinner.
With its simple ingredients and easy preparation method, it’s a favorite among both home cooks and food enthusiasts.
Experiment with different variations to suit your taste preferences and enjoy a wholesome meal packed with flavor and goodness.
RECIPE CARD:
Delicious and Nutritious Green Upma Recipe
Ingredients
Ingredients Needed for Green Upma
To make green upma, you will need the following ingredients:
- 300 g upma rava
- 1 tomato
- 3 green chilies
- Handful of coriander leaves
- 1 medium-sized onion
- 100 g peanuts
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon ajwain( carom seeds)
- Cooking oil
- Salt
Instructions
Step-by-Step Instructions to Prepare Green Upma
Step 1: Roasting Rava and Peanuts
- Heat a pan and add 1 teaspoon of oil.
- Roast the upma rava until it emits a fragrant aroma. Be careful not to burn it.
- Transfer the roasted rava to a separate bowl.
- In the same pan, lightly fry the peanuts until they turn crispy.
Step 2: Cooking the Base
- Add oil to the pan again.
- Add mustard seeds and ajwain ( carom seeds). Once the mustard seeds start crackling, add chopped onions and green chilies.
- Fry for about a minute, then add chopped tomatoes and salt. Cook until the tomatoes soften.
- Add coriander paste along with water. For dry upma, add 2 to 2 and a half cups of water; for a more gravy-like consistency, add 4 cups of water. Avoid frying the coriander paste.
- Once the water starts boiling, reduce the heat and slowly add the roasted rava while stirring continuously.
- Cover and cook for 5 to 7 minutes on low heat, stirring occasionally until the upma is cooked.
Step 3: Garnishing and Serving
- Finally, garnish the green upma with chopped coriander leaves and fried peanuts before serving hot.
Tips for Making Perfect Green Upma
- Use fresh ingredients for the best flavor.
- Adjust the water quantity according to your preferred consistency.
- Stir continuously while adding the rava to prevent lumps from forming.
- Keep the heat low while cooking to ensure even cooking and prevent burning.
- For dry upma, add 2 to 2 and a half cups of water; for a more gravy-like consistency, add 4 cups of water.
Notes
Variations of Green Upma
While the traditional green upma recipe is delightful on its own, you can experiment with various ingredients to create different flavors. Some popular variations include adding vegetables like carrots, peas, or bell peppers for added nutrition and color.Nutritional information for green upma per 100 grams:
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 150-200 kcal |
| Carbohydrates | 25-30 grams |
| Protein | 3-5 grams |
| Fat | 5-7 grams |
| Fiber | 2-3 grams |