How to Make Sooji Upma with Cashews (Traditional & Healthy Version)
Sooji Upma with Cashews is a beloved South Indian breakfast dish, celebrated for its light, nourishing qualities and comforting flavors. 'Sooji' refers to semolina, also known as 'rava', which forms the base of this classic upma. The dish is traditionally prepared on a 'tawa' and features a medley of aromatic spices, fresh vegetables, and crunchy cashews, offering a delightful texture and taste. Upma is often served during festivals like Ugadi and is a staple in households across Karnataka, Tamil Nadu, Andhra Pradesh, and Kerala. Its simple yet flavorful profile makes it perfect for busy mornings, family gatherings, or as a quick meal anytime. What sets Sooji Upma with Cashews apart is its versatility and regional variations: some regions add coconut, others prefer a dash of lemon, and many make it richer with ghee-roasted cashews. The balance of savory spices, softened semolina, and nutty cashews makes it an ideal breakfast for those seeking a wholesome, vegetarian option. This healthy recipe fits well into calorie-conscious diets, offering a nourishing start to your day without excess fat or oil. It appeals to both adults and children, making it a frequent choice for school tiffin boxes and festive brunches.
Ingredients
- 1 cup Sooji (rava/semolina) (fine variety preferred)
- 10-12 pieces Cashews (kaju) (halved or chopped)
- 1 small Onion (finely chopped)
- 1/2 medium Carrot (finely diced)
- 1/4 cup Green peas (fresh or frozen)
- 1-2 Green chillies (slit or chopped)
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal
- 8-10 Curry leaves (fresh)
- 1.5 tbsp Ghee or refined oil (use ghee for authentic flavor)
- to taste Salt
- 2 cups Water
- 1 tsp Lemon juice (optional for tang)
- 2 tbsp Coriander leaves (finely chopped)
Step-by-step instructions
Step 1 · Heat a tawa or kadhai on medium flame
Heat a tawa or kadhai on medium flame. Dry roast the sooji (rava) for 4-5 minutes until it turns aromatic and slightly golden. Remove and keep aside.
Step 2 · Add ghee or oil to the same tawa
Add ghee or oil to the same tawa. Fry the cashews until golden, then set aside.
Step 3 · Add mustard seeds
Add mustard seeds, urad dal, and curry leaves. Allow the mustard seeds to splutter and urad dal to turn golden.
Step 4 · Add onions
Add onions, green chillies, carrots, and peas. Sauté until onions are translucent and vegetables are slightly softened.
Step 5 · Pour in 2 cups water and salt
Pour in 2 cups water and salt. Bring to a boil, then lower the flame.
Step 6 · Gradually add roasted sooji
Gradually add roasted sooji, stirring continuously to avoid lumps. Cook until water is absorbed and upma is fluffy.
Step 7 · Add fried cashews
Add fried cashews, lemon juice, and coriander leaves. Mix well and cover for 2 minutes for flavors to meld.
Step 8 · Serve hot in bowls
Serve hot in bowls, garnished with extra coriander and cashews.
Why this recipe is healthy
This upma recipe is a health-conscious choice due to its low-calorie count, balanced macronutrients, and high fiber content. Semolina is easily digestible, and the inclusion of vegetables and nuts enhances nutrient density. By avoiding excess oil and using wholesome ingredients, this breakfast supports weight management, satiety, and overall wellness. Its vegetarian nature fits well within Indian dietary preferences.
A note on tradition
Upma is a traditional South Indian dish, commonly eaten for breakfast or as a snack. It is especially popular during festivals like Ugadi and is often featured in temple offerings and community feasts. Regional variations abound: Karnataka prefers a touch of coconut, Tamil Nadu uses more vegetables, and Andhra Pradesh adds extra spice. Upma’s simplicity and versatility have made it a staple in Indian households for generations.