Healthy Samba Rava Upma Recipe | Nutritious South Indian Breakfast

Samba Rava Upma Recipe: Looking for a nutritious, simple breakfast that keeps you energized and full? Try Samba Rava Upma, a wholesome South Indian dish made with cracked wheat (also known as samba wheat rava or broken wheat). This dish is not just tasty but also high in fiber, low in fat, and ideal for those striving for a healthy lifestyle.

Table of Contents

What is Samba Rava?

Samba Rava is a coarsely ground version of whole wheat, especially from the samba variety which is known for its higher fiber content and better digestion. It’s commonly used in South Indian households to prepare nutritious dishes like upma, pongal, and khichdi.

Ingredients

To prepare Samba Rava Upma, you will need:

1 cup samba rava (cracked wheat)
2.5 to 3 cups water
2 tablespoons oil or ghee
1 teaspoon mustard seeds
1 teaspoon urad dal
1 teaspoon chana dal
1 onion (finely chopped)
2 green chilies (slit)
1 dry red chili
Few curry leaves
1 teaspoon grated ginger
½ cup chopped mixed vegetables (optional: carrot, peas, beans)
Salt to taste
A pinch of asafoetida (hing)
Lemon juice and coriander leaves for garnish

How to Make Samba Rava Upma Recipe

Roast the Rava: Dry roast the samba rava in a pan on low flame until you get a mild aroma. Set aside.
Prepare the Tempering: Heat oil or ghee in a pan. Add mustard seeds, and when they splutter, add urad dal, chana dal, green chilies, red chili, curry leaves, and ginger. Sauté for a minute.
Add Onion and Veggies: Add chopped onions and sauté till they turn soft. You can also add vegetables and cook for 2-3 minutes.
Add Water and Salt: Pour 2.5 to 3 cups of water and add salt. Bring to a boil.
Cook the Rava: Slowly add the roasted rava while stirring continuously to prevent lumps. Cover and cook for 8-10 minutes on low heat until fully cooked.
Finish and Garnish: Turn off the heat, add a squeeze of lemon juice, and garnish with fresh coriander.