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|Alternative names||Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, Rulanv|
|Place of origin||India|
|Region or state||South India, Western India|
|Main ingredients||Wheat rava (semolina) or coarse rice flour.|
|Cookbook: Upma Media: Upma|
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.
|Language||Roman Transliteration||Native Unicode|
|Kannada||Uppittu, Kharabath||ಉಪ್ಪಿಟ್ಟು, ಖಾರಬಾತ್|
|Tamil||Uppumavu, Uppuma, Upma||உப்புமா|
|Telugu||Uppindi, Upma||ఉప్మా, ఉప్పిండి|
|Nutritional value per 120 gm|
|Energy||1,046 kJ (250 kcal)|
|Dietary fiber||3.2 g|
|Percentages are roughly approximated using US recommendations for adults.|
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:
- Semolina (Rava) (1 cup)
- Cooking oil (3-4 tbsp)
- Mustard seeds (1/2 tsp)
- Cumin (1 tsp)
- Asafoetida (1 tsp)
- Curry Leaves
- Garam masala
- Chopped onions (1 med, chopped)
- Salt to taste
- Vegetables of choice: Peas, carrot
- Grated coconut (3-4 tbsp, optional)
- Lemon juice (2 tsp, optional)
Method of preparation
- Dry-roast Semolina (rava) until it just begins to turn brown, then keep aside.
- In a large saucepan/wok, heat the cooking oil.
- Add mustard seeds and wait for them to sputter. Then add cumin, ginger, green chillies and chopped onions and fry until onions caramelise.
- Add vegetables, salt and 2 cups of water, and bring to boil.
- Add the roasted rava, turn down the heat, and mix quickly to avoid lumps forming.
- The upma is done when all the water is absorbed by the rava.
- Garnish with grated coconut, chopped cilantro leaves and lemon juice.
The most popular version with wide variations of Upma are made with whole or refined ground wheat and rice of varied grain size, Vermicelli. Sometimes 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. This variety is more popular in Karnataka, Maharastra, Tamil Nadu and parts of Andhra Pradesh and is usually served in South Indian restaurants.
Whole wheat upma
Whole wheat or wheat dalia (cracked wheat) is known for its nutritional benefits. In Tamil Nadu Samba Wheat rava (Traditional Wheat) is used and is very popular in Coimbatore region where it is had as breakfast or dinner. Usually eaten with Banana and Ghee or Curd and pickle and also served with chutney and sambhar. Some times cooked with vegetables like peas, carrots, and beans for a fulfilling meal. It is also high in glycemic index and is good for diabetics.
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.
Aval upma / Atukulu upma
Another version made with Vermicelli and tomato, peas and carrot. A popular light snack in the evening.
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