Rava Upma (South Indian Semolina Upma)
Rava Upma (South Indian Semolina Upma) offers a warm, nutty bite with toasted semolina enriched by ghee, mustard seeds, and crunchy dals. Aromatic curry leaves, onions, and chiles add gentle heat, while tomato and lime bring brightness that lifts each spoonful. It’s perfect for a comforting breakfast or a light dinner alongside chutney or yogurt.
- Prep10 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Rava Upma (South Indian Semolina Upma), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 24 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 46
- Metabolic
- 55
- Digestive
- 28
- Inflammatory
- 33
- Performance
- 54
- General Wellness
- 1
Heat the oil in a large skillet over medium heat. Fry the dried red chile peppers, cashews, urad dal, chana dal, and mustard seed in the hot oil until the cashews turn golden brown, about 5 minutes. Sprinkle the asafoetida powder into the skillet. Add the onion, green chile peppers, and curry leaves; cook and stir until the onions are softened, about 5 minutes.
- 2
Pour the water into the skillet with the tomato, ginger, and salt; bring to a boil. Gradually stream the semolina into the mixture while stirring constantly. This is very important. If you pour the semolina too fast, or do not stir quickly enough, you will get lumps. Cook and stir until the mixture starts bubbling; reduce the heat to low, cover, and let it cook for 10 to 15 minutes. Stir the lime juice and ghee into the mixture. Remove from the heat and let it rest for 10 minutes before serving.
- Calories 634.66 kcal High 32%
- Protein 15.39 g Good Source 31%
- Carbohydrate 90.44 g 33%
- Total Fat 25.15 g High 32%
- Saturated Fat 6.98 g High 35%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.84 mg Moderate 5%
- Sodium 141.1 mg Moderate 6%
- Dietary Fiber 17.01 g Good Source 61%
- Total Sugars 13.56 g --
- Added Sugars 9.92 g Moderate 20%
- Calcium 48.69 mg Low Source 4%
- Iron 3.9 mg Good Source 22%
- Potassium 613.46 mg Moderate 13%
- Vitamin A 59.37 mcg Low Source 7%
- Vitamin C 14.47 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Wheat 🌾
- Gluten
- Mustard
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Rava Upma (South Indian Semolina Upma) is made with 16 ingredients and serves 4. It takes about 35 mins and is rated medium. Key ingredients include Asafoetida, Black Lentils, Cashews, and Chana Dal. Each serving provides about 634.66 kcal, and is a good source of protein.
Recipe Questions
- What is Rava Upma (South Indian Semolina Upma) made of?
- The main ingredients are Asafoetida, Black Lentils, Cashews, Chana Dal, Cooking Oil. The full list of 16 is above.
- How long does it take to make Rava Upma (South Indian Semolina Upma)?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 634.66 kcal. The full nutrition breakdown is above.
- Is Rava Upma (South Indian Semolina Upma) easy to make?
- This recipe is rated medium, with 16 ingredients and 2 steps.
- Is Rava Upma (South Indian Semolina Upma) healthy?
- Rava Upma (South Indian Semolina Upma) has an easyChef Pro health score of 54/100. Per serving, it provides 634.66 calories and 15.39 g of protein, or 31% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 141.1 mg (6% of the Daily Value), saturated fat at 6.98 g (35% of the Daily Value) and added sugars at 9.92 g (20% of the Daily Value). It contains Tree Nuts, Wheat, Gluten, Mustard, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required