Allergens in Upma: gluten, tree nuts, mustard.
Ingredients
Quantities for 3.
- 1 cup Ravacoarse bombay rava, not the fine idli variety
- 2.5 cups, boiling hot Water
- 1 medium, finely chopped Onion
- 2, slit lengthwise Green Chilli
- 1 tsp, finely minced Ginger
- 1 sprig Curry Leaves
- 1 tsp Mustard Seeds
- 1 tsp Urad Dal
- 1 tsp Chana Dal
- 10, halved Cashewoptional
- 3 tbsp Neutral Oil
- 2 tbsp, chopped Coriander Leavesoptional
- 1/2, juiced Lemonbrightens the whole panoptional
- to taste Salt
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Dry-roast the rava on low heat for 4 minutes until it smells toasty and moves loosely in the pan, then tip it out.
- Boil the water and keep it on a low flame. It must go in hot or the upma turns lumpy.
- Have everything chopped before you start; the tempering to the finish takes six minutes.
Method
- Heat the oil and pop the mustard seeds until they jump and quieten.
- Add the urad dal and chana dal and fry until both turn a light red-gold, about 90 seconds.The dals are what give upma its crunch; pale dal means no texture.
- Add the cashews, green chilli, ginger and curry leaves and fry 30 seconds until the leaves crisp.
- Add the onion and cook until soft and translucent, about 4 minutes, no browning.
- Pour in the boiling water with the salt and let it come back to a rolling boil.
- Lower the heat and add the roasted rava in a thin steady stream with one hand while stirring hard with the other.Dumping it in all at once is exactly how you get lumps.
- Keep stirring for 2 minutes until the mixture pulls away from the sides of the pan.
- Cover and steam on the lowest heat for 3 minutes, then turn off and rest 2 minutes.
- Fluff with a fork, squeeze over the lemon and scatter the coriander.
Storage
Best within a few hours. Refrigerate up to 2 days and revive by steaming with 2 tbsp water sprinkled over; microwaving dries it out.
Nutrition Good estimate
One serving of Upma (313 g) is about 355 calories, or 114 calories per 100 g.
Low protein: 9 g a serving, 10% of the calories
| Per serving313 g | Per 100 g | |
|---|---|---|
| Calories | 355 kcal | 114 kcal |
| Protein | 8.7 g | 3 g |
| Carbohydrate | 47.1 g | 15 g |
| of which sugars | 2.1 g | 1 g |
| Fibre | 3.7 g | 1 g |
| Fat | 14.7 g | 5 g |
| of which saturated | 1.5 g | 0 g |
| of which unsaturated | 12.2 g | 4 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for curry leaves, urad dal. Estimated from raw ingredients using USDA FoodData Central.
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Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.