Vegetable rava upma

Rava upma is the breakfast most Indian kitchens can make half asleep. The trouble with plain upma is that it is mostly suji, so hunger returns fast. This version fixes that with a full cup of vegetables and a generous handful of peanuts, so one plate actually lasts you until lunch.

Why it helps

Suji on its own digests quickly. Adding vegetables brings fibre and volume, and peanuts add protein and good fats, so the same plate of upma keeps you full much longer and your energy steadier. A squeeze of lemon at the end lifts the whole thing. It is a simple example of smart swaps that do not change the taste you love.

Ingredients (serves 2)

• 3/4 cup rava (suji), roasted until fragrant
• 1 cup mixed vegetables, finely chopped (carrot, beans, capsicum, peas)
• 1 small onion, chopped, and 1 green chilli, slit
• 2 tablespoons peanuts
• 1 teaspoon each of mustard seeds and chana dal, a few curry leaves
• 1/2 inch ginger, grated
• 2 teaspoons oil or ghee
• Salt to taste, lemon to finish
• About 2 cups hot water

Method

1. Dry roast the rava on a tawa or kadhai until it smells nutty, then set aside. Skip this if using pre-roasted rava.
2. Heat the oil in the same kadhai. Crackle the mustard seeds, then add the chana dal, peanuts and curry leaves and fry until golden.
3. Add the onion, green chilli and ginger and cook until the onion softens.
4. Add the chopped vegetables with a pinch of salt, cover and cook for 3 to 4 minutes until just tender.
5. Pour in the hot water, add salt and bring it to a rolling boil.
6. Lower the flame and add the rava in a steady stream, stirring so no lumps form.
7. Cover and cook on low for 2 to 3 minutes until the water is absorbed. Rest for a minute, fluff, and finish with lemon juice.

Make it your own

• In the mood for semiya instead? Try the vegetable vermicelli upma, same idea with roasted vermicelli.
• Serve with a bowl of curd or sprinkle roasted chana on top for extra protein.
• Making it vegan? Use oil instead of ghee and skip the curd on the side. The taste barely changes.

Enjoy it as part of the CurviCare Plate, or see more easy meal ideas.