Godhumai Rava Upma – Broken Wheat Upma - Samba Rava Upma - Dalia Upma

Dalia Upma are such a life saver on a busy week night when there is not enough time to make a whole complete meal. To make this broken wheat upma as the main dish and a complete meal, I always add several vegetables.

For the second day of BM under the theme Main dishes, the recipe I chose is Godhumai Rava Upma. Upmas are such a life saver on a busy week night when there is not enough time to make a whole complete meal.

To make the upma the main dish and a complete meal, I always add several vegetables. Rava upma is something I make often, but lately, I have started to use godhumai rava more.

Recently my father had some health complications and he was asked to go on a diabetic meal. My father had lot of issues eating anything else other than rice.

That is when I had to start making more diabetic friendly meal myself and show him that when cooked right, they taste great and he would not miss his regular rice. My mother still finds it hard to get him to eat certain things, but he has gotten a lot better for what he was.

Godhumai rava is made by breaking down whole wheat kernels into smaller pieces. Hence this is considered a whole grain and like other whole grains, it is low in calories and loaded with good nutrition.

Broken wheat has high fiber content and is rich in iron, magnesium, Vitamin B and Vitamin E. Broken wheat also helps control cholesterol and aids in weight loss. It is a very heart healthy grain and can be substituted instead of rice in many dishes.

Preparation time – 10 mins
Cooking time – 30 mins
Difficulty level – easy

Ingredients to make Dalia Upma – (serves 3)

• Godhumai rava/broken wheat/dalia – 1 cup
• Water – about 3 cups
• Mixed vegetables (chopped) – 2 cups (I used bell pepper, carrot and Brussels sprouts)
• Onion – 1 large (chopped)
• Green chilies – 3
• Curry leaves – few
• Ginger – 1 tbsp (grated)
• Salt – to taste
• Lime juice – 2 tbsp (optional)

To season –

• Oil – 1 tbsp
• Mustard seeds – 1 tsp
• Cumin seeds – 1 tsp
• Ullatham paruppu/urad dal – 1 tsp
• Asafetida – ¼ tsp

Procedure to make Broken Wheat Upma

• Heat a wide pan and roast the godhumai rava until it is fragrant and starts changing color. This step is optional, but I thought roasting the grain enhanced its natural nutty flavor. Keep the roasted rava aside.

• In the same pan, add the oil and once the oil heats up, add all the seasoning ingredients and fry for a couple of minutes.

• Now add the chopped onions, and green chilies and sauté for about 5 mins until the onions turn translucent.

• Now add the grated ginger and the rest of the vegetables and sauté until the vegetables are soft (about 8-10 mins).

• Now add the water and let the water come to a boil. At this stage add the salt needed for the Samba Rava Upma.

• Slowly add the roasted godhumai rava and mix well so no lump forms.

• Simmer covered and cook until all the water is absorbed and the rava is cooked through.

• Remove from flame and squeeze the lime juice. Serve the Dalia Upma hot!

• This Samba Rava Upma would be a perfect filling breakfast for a long day!

 If you made this recipe and liked it, give a star rating on the recipe card or let me know in the comments below. You could also share it with me on Instagram using #MyCookingJourney and tagging me @sandhya.ramakrishnan. You could follow me and my recipes on Facebook |Instagram | Pinterest | twitter

Godhumai Rava Upma – Broken Wheat Upma - Samba Rava Upma - Dalia Upma

Dalia Upmas are such a life saver on a busy week night when there is not enough time to make a whole complete meal. To make the upma the main dish and a complete meal, I always add several vegetables.

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Course: Breakfast, savory snack

Cuisine: Indian, Tamil Nadu

Diet: Vegetarian

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Servings: 3 People

Calories: 300kcal

Author: Sandhya Ramakrishnan

Equipment

• ▢
  saute pan
• ▢
  spatula

Ingredients

• ▢ 1 cup Godhumai Rava/broken wheat/Dalia
• ▢ 3 cups Water
• ▢ 2 cups Mixed vegetables Chopped (I used bell pepper, carrot, and Brussels sprouts)
• ▢ 1 Onion Chopped
• ▢ 3 Green chilies
• ▢ few Curry leaves
• ▢ 1 tbsp Ginger Grated
• ▢ to taste Salt
• ▢ 2 tbsp Lime juice Optional

TO SEASON –

• ▢ 1 tbsp Oil
• ▢ 1 tsp Mustard seeds
• ▢ 1 tsp Cumin seeds
• ▢ 1 tsp Ullatham paruppu/urad dal
• ▢ ¼ tsp Asafetida

Instructions

• Heat a wide pan and roast the godhumai rava until it is fragrant and starts changing color. This step is optional, but I thought roasting the grain enhanced its natural nutty flavor. Keep the roasted Rava aside.
• In the same pan, add the oil and once the oil heats up, add all the seasoning ingredients and fry for a couple of minutes.
• Now add the chopped onions, and green chilies and sauté for about 5 mins until the onions turn translucent.
• Now add the grated ginger and the rest of the vegetables and sauté until the vegetables are soft (about 8-10 mins).
• Now add the water and let the water come to a boil. At this stage add the salt needed for the upma.
• Slowly add the roasted godhumai Rava and mix well so no lump forms.
• Simmer covered and cook until all the water is absorbed and the rava is cooked through.
• Remove from flame and squeeze the lime juice. Serve hot!
• This would be a perfect filling breakfast for a long day!

Nutrition

Calories: 300kcal | Carbohydrates: 45g | Protein: 14g | Fat: 10g | Saturated Fat: 1g | Sodium: 227mg | Potassium: 665mg | Fiber: 12g | Sugar: 3g | Vitamin A: 6161IU | Vitamin C: 24mg | Calcium: 67mg | Iron: 4mg

Tried this recipe?Mention @Sandhya.Ramakrishnan or tag #MyCookingJourney!