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'''Upma''', '''uppumavu''' or '''uppittu''' is a common [[South India|South Indian]],[[Karnataka|Kannadigas]] ,[[Maharashtra|Maharashtrian]] and [[Sri Lankan Tamil people|Sri Lankan Tamils]]' breakfast dish, cooked as a thick [[porridge]] from [[Dry roasting|dry roasted]] [[semolina]] or coarse rice flour. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. These days, it is popular in most parts of India and is prepared in various ways.
'''Upma''', '''uppumavu''' or '''uppittu''' is a common [[South India|South Indian]], [[Maharashtra|Maharashtrian]], and [[Sri Lankan Tamil people|Sri Lankan Tamil]] breakfast dish, cooked as a thick [[porridge]] from [[Dry roasting|dry roasted]] [[semolina]] or coarse rice flour. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways.


==Etymology==
==Etymology==

Revision as of 08:35, 5 January 2017

Upma
Upma
Alternative namesUppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, Rulanv
CourseBreakfast
Place of originIndia
Region or stateSouth India, Western India
Main ingredientsWheat rava (semolina) or coarse rice flour.

Upma, uppumavu or uppittu is a common South Indian, Maharashtrian, and Sri Lankan Tamil breakfast dish, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways.

Etymology

In many Dravidian languages, the word uppu means salt and mavu or hittu means flour, hence the name uppumavu or uppittu. In North India, it is called upma, short for uppumavu.

Language Roman Transliteration Native Unicode
Kannada Uppittu, Kharabath ಉಪ್ಪಿಟ್ಟು, ಖಾರಬಾತ್
Tamil Uppumavu, Uppuma, Upma உப்புமா
Telugu Uppindi, Upma ఉప్మా, ఉప్పిండి
Malayalam Uppumavu ഉപ്പുമാവ്
Marathi Uppeet, Upma उप्पीट/उपमा
Konkani Rulanv रुलांव
Hindi Upma उपमा
Vegetable Upma
Vegetable Upma
Upma
Nutritional value per 120 gm
Energy1,046 kJ (250 kcal)
45.67
Dietary fiber3.2 g
3.78
Saturated0.916 g
Monounsaturated1.54 g
Polyunsaturated0.944 g
8.11
Vitamins and minerals
MineralsQuantity
%DV†
Potassium
7%
223 mg
Sodium
8%
190 mg
Link to Fatsecret India
†Percentages estimated using US recommendations for adults,[1] except for potassium, which is estimated based on expert recommendation from the National Academies.[2]

Preparation

Upma is usually made with Semolina (called Rava or Suji in India). There are many ways Upma is prepared; indeed, every upma cook usually will incorporate variations in flavour when making Upma. This variation is obtained by varying or emphasising particular spices. A typical recipe includes:

Ingredients

  1. Semolina (Rava) (1 cup)
  2. Cooking oil (3-4 tbsp)
  3. Mustard seeds (1/2 tsp)
  4. Cumin (1 tsp)
  5. Asafoetida (1 tsp)
  6. Curry Leaves
  7. Garam masala
  8. Chopped onions (1 med, chopped)
  9. Salt to taste
  10. Vegetables of choice: Peas, carrot
  11. Grated coconut (3-4 tbsp, optional)
  12. Lemon juice (2 tsp, optional)

Method of preparation

  1. Dry-roast Semolina (rava) until it just begins to turn brown, then keep aside.
  2. In a large saucepan/wok, heat the cooking oil.
  3. Add mustard seeds and wait for them to sputter. Then add cumin, ginger, green chillies and chopped onions and fry until onions caramelise.
  4. Add vegetables, salt and 2 cups of water, and bring to boil.
  5. Add the roasted rava, turn down the heat, and mix quickly to avoid lumps forming.
  6. The upma is done when all the water is absorbed by the rava.
  7. Garnish with grated coconut, chopped cilantro leaves and lemon juice.

Major variations

Chow Chow Bath

A huge number of variations of Upma are made with whole or refined ground wheat and rice of varied grain size, vermicelli, Durum wheat semolina or pearl sago. A wide range of vegetables may be added, and may be garnished with a variety of beans (raw or sprouted), cashew and peanuts. For a variation called masala upma (known as 'Kharabath' in Karnataka), sambar masala or garam masala is added along with red chilli powder, instead of green chillies.

The Rice Upma, which is mainly popular in Tamil Nadu and southern parts of Karnataka is referred to as Akki Tari Uppittu (Rice coarse flour uppittu). Another variant of upma is prepared with grated coconuts instead of onions, especially on holy days, when onion is avoided. This type of upma is generally smeared with ghee at the end of preparation. Dishes similar to upma can be made by substituting small crumbs of leftover bread or Idli instead of flour. Upma made from coarser rava known as Sajjige is a dish of Udupi cuisine. It is sometimes served along with snacks such as sauted and spiced poha or Chevdo.

Dalia upma is generally cooked with vegetables like peas, carrots, capsicum and beans for a fulfilling meal. Dalia is broken wheat known for its nutritional benefits. It is high in glycemic index and is good for diabetics.

Another variation is Corn Upma which serves as a healthy breakfast due to the ingredients like corn, milk & nuts, Curry Leaves are added for flavour.[3]

In Karnataka, Upma is also served with another popular sweet dish of Karnataka Kesari bhath(ಕೇಸರಿ ಬಾತ್), both in equal quantity in one plate which is very popularly called as the "Chow Chow Bath".

In Andhra Pradesh, flattened rice used in place of semolina for upma, called Atukulu upma (అటుకులు ఉప్మా).

See also

Wikimedia Commons has media related to Upma.

References

  1. ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 2024-03-27. Retrieved 2024-03-28.
  2. ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154. Archived from the original on 2024-05-09. Retrieved 2024-06-21.
  3. ^ Dalal, Tarla. Healthy breakfast. Mumbai: Sanjay. p. 9. ISBN 9788186469811.
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