Upma Recipe (Classic Rava Upma)
Rava Upma ek classic South Indian dish hai, jo har ghar mein popular breakfast ya snack ke roop mein serve kiya jata hai. Yeh healthy, tasty aur banane mein bahut hi asaan hota hai. Is article mein hum aapko traditional rava upma ki recipe batayenge, jo aapko ghar par bilkul restaurant-style taste degi.
Upma Recipe (Classic Rava Upma)
Upma banane ke liye humein kuch basic ingredients ki zaroorat hoti hai, jo asani se ghar mein mil jaate hain. Is dish ka base roasted semolina (rava) hota hai, jise vegetables aur spices ke saath cook kiya jaata hai.
Ingredients (Samagri)
| Ingredients | Quantity |
|---|---|
| Rava (Semolina) | 1 cup |
| Pani (Water) | 2.5 cups |
| Pyaz (Onion) | 1 medium, finely chopped |
| Hari mirch (Green Chili) | 2, chopped |
| Zeera (Cumin seeds) | 1 tsp |
| Rai (Mustard seeds) | 1 tsp |
| Urad Dal (Minapappu) | 1 tbsp |
| Chana Dal | 1 tbsp |
| Adrak (Ginger) | 1 inch, grated |
| Kari patta (Curry leaves) | 8-10 leaves |
| Ghee ya tel (Ghee or oil) | 2 tbsp |
| Namak (Salt) | As per taste |
| Hara dhaniya (Coriander leaves) | Garnish |
| Nimbu (Lemon) | 1 tsp, juice |
- Rava roast karein – Sabse pehle ek heavy bottomed kadhai ya pan lein aur usme rava ko dry roast karein. Rava ko hamesha low flame par roast karna chahiye, taki yeh golden brown aur aromatic ho jaaye. Is process ko around 5-7 minutes lagenge. Jab tak rava roast ho raha ho, usse constant stir karte rahein. Roast hone ke baad, rava ko ek plate mein nikal kar side mein rakhein.
- Tadka tayar karein – Wahi kadhai mein 2 tbsp ghee ya tel garam karein. Ab isme rai, zeera, urad dal (minapappu) aur chana dal daalein. Urad dal ki crispiness aur iski price ke fluctuations ke baare mein log aksar puchte hain, to “minapappu price” ki jaankari ke liye, aap market ke latest rate check kar sakte hain. Jab dal thoda golden ho jaaye, tab curry leaves, chopped hari mirch, aur adrak daalein. Inhe achhe se fry kar lein jab tak pyaz transparent ho jaaye.
- Water add karein – Ab is mixture mein 2.5 cups pani daalein. Pani ko ubalne dena hai. Ubalte hue pani mein namak apne taste ke hisaab se daalein. Aap chahein to thoda sa nimbu ka ras bhi daal sakte hain, jo upma ko ek tangy twist dega.
- Rava mix karein – Jab pani achhe se ubal jaaye, to roasted rava ko dheere dheere add karein, aur continuously stir karte rahein taki lumps na banein. Pura rava add hone ke baad, flame ko low kar dein aur is mixture ko achhe se cook hone dein jab tak pani absorb ho jaaye. Yeh step 3-4 minutes leta hai.
- Garnishing aur serve karein – Jab upma ka texture soft aur fluffy ho jaaye, to flame off kar dein. Ab upma ko hara dhaniya aur thoda nimbu juice se garnish karein. Is dish ko aap coconut chutney ya sambar ke saath serve kar sakte hain.
Upma ke Fayde (Benefits of Upma)
Upma ek light aur nutritious meal hai jo sabhi ke liye suitable hai. Yeh low-calorie, high-fiber aur easily digestible hota hai, isliye breakfast ke liye best option hai. Ismein dal aur sabziyon ka istemal isse aur bhi healthy banata hai.
Tips for Perfect Upma
- Rava roast karna zaroori hai: Rava ko sahi tarike se roast karna upma ko ek perfect texture deta hai. Agar aap rava ko roast nahi karenge, to upma sticky aur mushy ho sakta hai.
- Lumps ko avoid karein: Jab rava ko pani mein add karte hain to continuously stir karna zaroori hai. Isse lumps nahi bante.
- Fresh ingredients ka use karein: Pyaz, adrak, hari mirch aur kari patta ko fresh use karne se upma ka flavor enhance hota hai.
Nutritional Value (Poshak Tatva)
| Nutrients | Per Serving (1 Cup) |
|---|---|
| Calories | 250 |
| Carbohydrates | 45g |
| Protein | 7g |
| Fat | 6g |
| Fiber | 3g |
| Iron | 15% of daily value |
FAQs
Q1: Kya main Rava Upma ko gluten-free bana sakta hoon?
A1: Jee haan, aap gluten-free rava ya quinoa ka use karke gluten-free upma bana sakte hain. Traditional rava mein gluten hota hai, lekin aap alternate grains ka use kar sakte hain.
Q2: Kya Rava Upma ko weight loss diet mein include kar sakte hain?
A3: Bilkul! Upma ek low-calorie, high-fiber dish hai jo aapko lambe samay tak full rakhti hai. Agar aap weight loss diet follow kar rahe hain to yeh ek accha option ho sakta hai.
Q3: Kya main Rava Upma mein extra vegetables add kar sakta hoon?
A4: Haan, aap apne taste ke according carrots, beans, peas, aur capsicum jaise vegetables add kar sakte hain. Yeh upma ko aur healthy aur colorful banate hain.
Q4: Kya Rava Upma ko oil-free bana sakte hain?
A5: Haan, agar aap oil-free version banana chahte hain to aap sirf pani mein tadka kar sakte hain, lekin taste mein thoda fark aa sakta hai. Ghee ya oil ka use karne se upma ka flavor enhance hota hai.
Conclusion
Rava Upma ek simple, healthy aur quick breakfast option hai jo sabko pasand aata hai. Yeh banane mein asaan hai aur aap apni pasand ke mutabiq variations bhi kar sakte hain. Agar aap ek tasty aur nutritious breakfast recipe ki talash mein hain, to yeh Rava Upma recipe zaroor try karein!
