Kerala style Upma Recipe: How to make easy Upma?

Kerala-style upma is a popular dish in South Indian cuisine known for its comforting texture and aromatic flavors. This dish primarily consists of semolina (rava) sautéed with a blend of spices and vegetables. Upma is a versatile dish that can be enjoyed at breakfast, lunch, or as a quick snack. Its unique flavor is elevated by the use of coconut oil, curry leaves, and mustard seeds, making it a delightful treat that reflects the culinary traditions of Kerala. The dish is not only quick to prepare—taking less than 30 minutes—but also offers a wonderful balance of carbohydrates, proteins, and essential vitamins, making it both delicious and nutritious.

Ingredients

To prepare Kerala-style upma, gather the following ingredients:

For the Upma

• Semolina (Rava/Sooji): 1 cup (preferably fine semolina)
• Coconut Oil: 2 tablespoons (for authenticity; can substitute with vegetable oil if desired)
• Mustard Seeds: 1 teaspoon
• Urid Dal (Black Gram Lentils): 1 teaspoon
• Chana Dal (Bengal Gram Lentils): 1 teaspoon
• Curry Leaves: 10-12 fresh leaves
• Green Chilies: 2, slit (adjust according to your spice preference)
• Onion: 1 medium-sized, finely chopped
• Ginger: 1 teaspoon, grated
• Carrot: 1 medium-sized, grated (optional)
• Peas: 1/2 cup (fresh or frozen)
• Water: 2 1/2 cups
• Salt: 1 teaspoon (adjust to taste)
• Coriander Leaves: For garnish, chopped

Optional Ingredients

• Tomato: 1 small, chopped (adds a tangy flavor)
• Coconut: 1/4 cup, grated (adds a rich, sweet taste)
• Lemon Juice: 1 tablespoon (for a tangy finish)

Instructions

Follow these step-by-step instructions to prepare Kerala-style upma:

Step 1: Prepare the Ingredients

1. Chop and Grate: Start by chopping the onion, green chilies, and any other vegetables you wish to include (like carrot and tomato). Grate the ginger and set everything aside.

Step 2: Toast the Semolina

2. Roast the Semolina: In a dry skillet over medium heat, add the semolina. Toast it for about 5 to 7 minutes, stirring continuously, until it turns light golden brown and emits a nutty aroma. Be careful not to burn it. Once done, transfer it to a plate and let it cool.

Step 3: Temper the Spices

3. Heat the Oil: In the same skillet, add the coconut oil and heat it. You can adjust the amount of oil based on your preference, but coconut oil adds a distinctive flavor typical of Kerala cuisine.
4. Add Mustard Seeds: Once the oil is hot, add the mustard seeds. Allow them to crackle.
5. Add Lentils: Add the urid dal and chana dal. Sauté for a minute until they turn golden brown.
6. Incorporate Curry Leaves & Chilies: Add the curry leaves and slit green chilies, and sauté for another 30 seconds until fragrant.

Step 4: Cook the Vegetables

7. Sauté Onions and Ginger: Add the chopped onions and grated ginger. Sauté until the onions become translucent.
8. Add Grated Carrot and Peas: If using, add the grated carrot and peas. Cook for an additional 2-3 minutes until the vegetables are tender.

Step 5: Add Water and Semolina

9. Add Water: Pour in 2 1/2 cups of water and add salt. Bring the mixture to a boil.
10. Incorporate Semolina: Once the water is boiling, reduce the heat to low and slowly add the toasted semolina while stirring continuously. This prevents lumps from forming.

Step 6: Cook the Upma

11. Mix and Cook: Stir well to combine everything. Continue to cook on low heat, covered, for about 3-5 minutes or until the semolina absorbs all the water and the upma is fluffy.
12. Fluff Up: Once cooked, turn off the heat and let it sit for a couple of minutes with the lid on. Then, fluff it up gently with a fork.

Step 7: Final Touches and Serving

13. Garnish: Just before serving, sprinkle chopped coriander leaves and, if desired, a bit of grated coconut on top. A squeeze of fresh lemon juice can also be added for a zesty touch.
14. Serve Warm: Kerala-style upma is best served hot, accompanied by coconut chutney, sambar, or simply enjoyed on its own.

Serving Suggestions

Kerala-style upma can be enjoyed in various ways:

• With Coconut Chutney: A refreshing side that complements the spice of the upma.
• Accompany with Sambar: A tangy lentil soup that adds depth and flavor to the meal.
• Pair with Pickles: A small serving of mango or lemon pickle can add a punchy contrast.
• Serve with Tea or Coffee: This dish makes a great accompaniment for Kerala-style tea or coffee, often enjoyed during light meals or snack times.

Nutritional Information

Kerala-style upma is a nutritious dish that offers several health benefits:

• High in Carbohydrates: Semolina provides a good source of energy, making upma a filling meal option.
• Rich in Protein: The inclusion of lentils not only adds texture but also boosts the protein content, essential for muscle maintenance and growth.
• Vitamins and Minerals: Vegetables like carrots and peas are packed with vitamins A and C, iron, and fiber, helping maintain a healthy digestive system.
• Healthy Fats: Coconut oil adds medium-chain triglycerides, beneficial for heart health.

An average serving of Kerala-style upma (one cup) contains approximately:

• Calories: 250-300
• Protein: 7-10 grams
• Fat: 10-15 grams
• Carbohydrates: 40-45 grams
• Fiber: 2-4 grams (depending on vegetables used)

Conclusion

Kerala-style upma is a quick, wholesome, and delightful dish that embodies the rich culinary traditions of Kerala. Its simplicity allows for versatility, making it an excellent choice for home cooks of all skill levels. From its aromatic spices to its nutritious ingredients, upma not only serves as a staple breakfast item but also as a flavorful vessel for creativity in the kitchen. Whether you’re introducing it to your family or enjoying it alone, this dish promises to be both satisfying and nourishing. Try this recipe today and bring a taste of Kerala into your home!