Healthy Beetroot and Sprout Rava Upma Recipe
20 minutes
640 reads
About Healthy Beetroot and Sprout Rava Upma Recipe
Tired of the same old Saturday breakfast? This vibrant Beetroot and Sprout Rava Upma is a healthy and delicious twist on a classic South Indian recipe! Inspired by a need for a nutritious and exciting breakfast, I experimented with beetroot and sprouts, creating a flavourful and colorful upma that's become a family favorite.The earthy beetroot complements the crunchy sprouts perfectly, all within the comforting texture of semolina upma. This recipe is not only packed with nutrients but also easy to make, proving that healthy eating can be both delicious and convenient.Don't be afraid to try this unique variation – you might just discover your new go-to breakfast!
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Recipe Time & More
Prep5 minutes
Cook15 minutes
Total20 minutes
Ingredients
Dry Ingredients
Vegetables & Sprouts
- 1 Onion finely chopped
- 1 Beetroot grated (about 1 cup grated, or use 1 cup of beetroot puree)
- 2 tbsp Moong Beans green, sprouted
- 1 Chili green, slit
- 1 Curry Leaves a sprig
- 1/2 tbsp Ginger grated
- 1 tbsp Coriander finely chopped
Spices & Condiments
- 1 tsp Mustard Seeds rai
- 1 tbsp Chickpea bengal gram, split
- 1 tsp Gram black, split black gram
Other
- 2 tbsp Oil vegetable or coconut oil
- 1 cup Water
- 1 tbsp Lemon Juice for garnish, optional
Instructions
Roast the Semolina
- Dry roast the semolina in a heavy-bottomed pan over medium heat until it turns light golden brown, stirring continuously to prevent burning.
Prepare the Tempering
- Transfer the roasted semolina to a bowl. In the same pan, heat the oil. Add mustard seeds and allow them to splutter. Add green chilies, curry leaves, grated ginger, urad dal, and chana dal. Sauté gently until the dals are lightly browned.
Sauté Vegetables
- Add the chopped onions and sauté until they turn light pink and are cooked through.
Add Sprouts and Seasoning
- Add the sprouted moong beans and mix well. Add salt at this point.
Add Water and Semolina
- Pour in the water and stir to combine with the onions, sprouts, and spices. Stir for 2-3 minutes.
Incorporate Beetroot and Cook
- Add the roasted semolina to the water mixture and stir continuously. Add the grated beetroot (or puree). Continue to cook until the semolina absorbs all the water.
Final Cooking and Resting
- Mix well and cook for another 5 minutes, stirring occasionally. Remove from heat and cover the pan for 2-3 minutes to allow the upma to steam.
Garnish and Serve
- Garnish with freshly chopped coriander leaves and a squeeze of lemon juice (optional). Serve hot with chutney or enjoy it plain.
Recipe Notes
Expert Tips for the Best Beetroot and Sprout Rava Upma
- For a richer flavor, use coconut oil instead of vegetable oil.
- If using fresh beetroot, grate it finely to ensure it cooks evenly and integrates well into the upma.
- Adjust the amount of water according to the desired consistency of the upma. You may need slightly more or less depending on your semolina.
- Don't overcook the upma, as it can become dry. The 5-minute cooking time after adding the semolina is crucial.
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Recipe Nutrition
Calories: 445kcalCarbohydrates: 66gProtein: 11gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3.9gMonounsaturated Fat: 7.8gSodium: 1710mgFiber: 4gSugar: 3g
Paarulz Kitchen
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6 Comments
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This is a fantastic recipe! Thanks for sharing.
This looks fantastic! Appreciate the share.
This is delightful! Thanks for the recipe.
Thank you Anju:)
Paarul, what a beautiful and health twist to one of my favorite breakfasts…!!
Such a perfect dish! Thank you.