Healthy Brown Rice Upma: A Fiber-Rich South Indian Breakfast
10 hours 30 minutes
827 reads
About Healthy Brown Rice Upma: A Fiber-Rich South Indian Breakfast
Start your day with a nutritious and flavorful twist on the classic Upma! This Brown Rice Upma recipe swaps traditional semolina for wholesome brown rice, creating a hearty and fiber-rich breakfast that's both delicious and diet-friendly. The nutty chana dal, fragrant spices, and sautéed onions combine for a taste sensation that will keep you satisfied.Prepare the brown rice rava ahead of time for effortlessly quick week-day mornings. This recipe is perfect for busy individuals who want a healthy and flavorful meal without sacrificing time.Experience the delightful crunch of the chana dal, the subtle heat of the green chilies, and the aromatic blend of spices in every bite. This Brown Rice Upma is a guaranteed crowd-pleaser and a healthy alternative to traditional breakfast options.
Stop Thinking About What to Cook Every Day
Weight loss, PCOS, and Healthy Eating, all planned out for you. Just follow the plan and cook. From ₹399.
Recipe Time & More
Prep10 hours
Cook30 minutes
Total10 hours 30 minutes
Ingredients
For the Brown Rice Rava (Prepare Ahead)
- 1 cup Rice brown
- 1/2 cup Split Chickpea split chickpeas; also known as kadalai parupu
- 1 tsp Peppercorns black
For the Upma
- 2 tbsp Cooking Oil vegetable, olive, or coconut oil
- 1/2 tsp Mustard Seeds rai
- 1 tsp Cumin Seeds jeera
- 1 pinch Asafoetida hing
- 1 tbsp Split Chickpea split chickpeas; also known as kadalai parupu
- 1 Large Onion finely chopped
- 1 Chili finely chopped (adjust to taste), green
- 2 sprigs Curry Leaves
- 1 tsp Ginger finely chopped
- 1.5 tsp Salt or to taste
- 3 cup Water
Instructions
Prepare the Brown Rice Rava
- Wash brown rice and chana dal thoroughly. Drain completely and spread on a clean cloth to dry until all moisture is gone.
- Grind the dried rice and chana dal along with peppercorns to a rava (coarse semolina) texture. Sift the mixture to remove any dust. Dry roast the rava lightly, let it cool, and store in an airtight container.
Make the Upma
- Heat oil in a pan over medium heat. Add mustard seeds and wait until they begin to splutter. Add cumin seeds followed by asafoetida and chana dal. Sauté until the dal turns golden brown.
- Add curry leaves, green chilies, ginger, and chopped onion. Sauté until the onions soften and turn translucent. Add salt.
- Pour in water, bring to a boil, and then gently stir in the prepared brown rice rava. Mix well to ensure no lumps form.
- Reduce the heat to low, cover the pan, and simmer until the upma is cooked through and most of the water has been absorbed. This should take around 5-7 minutes.
- Turn off the heat and let the upma rest, covered, for 5 minutes before serving. Serve hot with chutney and sambar (optional).
Recipe Notes
Expert Tips for the Best Brown Rice Upma
- For a smoother texture, use a finer grind for the brown rice rava. If you prefer a coarser texture, adjust accordingly.
- Adjust the amount of green chilies to your preferred spice level. Start with less and add more if needed.
- To enhance the flavor, consider adding a tempering of curry leaves and mustard seeds before adding the rava.
- Leftover upma can be stored in the refrigerator for up to 2-3 days and reheated gently.
Related Posts You May Like
Recipe Nutrition
Calories: 162kcalCarbohydrates: 27gProtein: 5gFat: 3gPolyunsaturated Fat: 0.9gMonounsaturated Fat: 1.8gSodium: 1140mgFiber: 3gSugar: 1g
Priya Satheesh
Articles: 52
5 Comments
Leave a Reply
You must be logged in to post a comment.
Looks so flavorful! Thanks for posting.
This looks so tasty! Thank you.
Looks so flavorful! Thanks for posting.
What a delicious recipe! Thanks for posting.
The preparation of Rava using brown rice is quite innovative and yes very healthy