Upma: Benefits, Types And Recipe



Published on: 17-Jan-2023


10 min read


Updated on : 02-Dec-2023




Kajal Tharwani


Upma: Benefits, Types And Recipe

Upma: Benefits, Types And Recipe

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Breakfast is the day's first meal and is frequently regarded as the day's most important meal. This is because our bodies are fasting while sleeping, so our nutritional requirements are higher in the morning, and breakfast is the meal that breaks our overnight fast. Thus, it is called breakfast.

Due to our diverse food culture, we have a wide range of breakfast options in India. Upma is one such breakfast food that is very popular among Indians. Upma is particularly a South Indian dish. But now this dish is prepared all over India and is typically enjoyed for the first meal, breakfast.  

Upma is not only delicious but also nutritious. This dish contains semolina or sooji, rice flour, and even oats. It can also be made with semolina and wheat. Besides, it is low in cholesterol and calories, making it a healthy breakfast that helps in a Weight loss diet

1. An Overview Of Upma 

2. What Are The Types Of Upma? 

3. Health Benefits Of Upma 

4. Traditional Upma Recipe 

5. The Final Say

An Overview Of Upma

Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, and Rulanv are different names for upma in other parts of India. Upma is made with semolina and is high in iron. Iron is a necessary mineral for our bodies, and consuming upma is a simple way to supply it.

Upma is jam-packed with healthy vegetables, which means a lot of fibre, which keeps you active throughout the day. Upma for breakfast keeps you going all day. Upma is also made with wheat rava and is high in potassium. Potassium is beneficial to the kidneys. So consuming upma will assist you in improving the function of your kidneys.

Thus, Upma is not only delicious, but it is also a complete meal for those trying to lose weight. Upma contains fibre, vitamins, and healthy fats and is recommended in diet plans for several medical condition

What Are The Types Of Upma? 

Types Of Upma

Different types of upma are prepared in other parts of our country. Some of these are:

1. Whole Wheat Upma- Popular for its health benefits in parts of southwestern Tamil Nadu, this upma is similar to the dalia served in northern India and is a popular dinner option when combined with a variety of vegetables.

2. Millet Upma- Millets are a healthy option for upma because they are high in fibre. It combines the goodness of vegetables and cashews. Foxtail millet can be used in place of semolina. It's for those who want to change the flavour of their traditional upma with millet.

3. Rice Upma-  This is a traditional upma recipe. Still, it contains raw rice and is quite different in flavour and texture from the more popular semolina version. High fibre and vegetable content.

4. Oats Upma-  Oats are widely used for cereals because of their higher nutritional value and dietary fibre content. It has a lot of benefits. Oats upma is very popular amongst weight watchers. It is prepared using oats and vegetables. 

5. Ragi Upma- Ragi can help you lose weight. Ragi upma is high in dietary fibre, iron, and calcium. Ragi contains 344 mg per 100 g of calcium.

6. Quinoa Upma-  Quinoa is high in protein, nine essential amino acids, carbohydrates, and magnesium. 

7. Rajgira Upma-  Rajgira is high in protein. Moreover, it contains calcium, phosphorus, fibre, and antioxidants are all present.

 7 Health Benefits Of Upma 

Upma is extremely beneficial for our health. Some of its health benefits are as follows:

1. Upma is slowly digested by your body. This is advantageous because it will keep you full for a long time. Therefore, helps you prevent overeating and unhealthy munching. 

2. Wheat rava contains vitamins that are beneficial to your immune system. Specifically, the vitamins B and E help strengthen your immune system.

3. Even health professionals agree that upma can keep you energised. You can also get some fibre content if you add enough vegetables.

4. Wheat rava contains potassium, which is beneficial to your kidneys. It improves the function of your kidneys.

5. Wheat rava contains heart-healthy nutrients. Its selenium content is also said to be beneficial to your immune system.

6. Wheat rava contains magnesium, phosphorous, and zinc, which benefit your nervous system and bones.

7. Rava is high in iron; it can help prevent anaemia. It also improves blood circulation.

Traditional Upma Recipe 

This dish is popularly called khara bath in Karnataka. Serve the vegetable rava upma recipe hot and a cup of coffee in the morning to make your day refreshing. 


  • Sooji- 1 cup
  • Onion- 1 medium, chopped 
  • Ginger- 1 inch, chopped 
  • Curry leaves- 1 spring, finely chopped
  • Green beans- ½ cup, finely chopped
  • Mustard seeds- ½ tbsp 
  • While urad dal- 1 tsp 
  • Asafoetida (Hing)- ¼ tsp 
  • Oil- 1 tsp 
  • Ghee- 3 tbsp 
  • Lemon- 1 small
  • Sugar- ½ tsp
  • Salt, as per taste 

Preparation Method 

1. Prepare all the ingredients for the Vegetable Rava Upma Recipe/ Sooji Upma ahead of time.

2. Set aside 3 cups of water, salt, and a dash of sugar in a saucepan. In a pan, cook the vegetables in this water until the sooji/rava is roasted 

3. Heat the oil in a heavy-bottomed pan over medium heat. Add the mustard seeds and half of the urad dal seeds and cook until the mustard seeds crackle and the dal turns golden brown and crisp.

4. Sauté the onions, ginger, asafoetida, curry leaves, and green chillies until they are tender.

5. Stir in the semolina and roast with the onion mixture until the mixture has a lightly roasted aroma.

6. Pour the hot water into the above mixture, stirring constantly. Then, reduce the heat to low, cover the pan, and leave the Rava Upma to cook and steam.

7. Stir occasionally to prevent lumps. This will take approximately 10 minutes.

8. Finally, add the ghee and lemon juice and cook for a few minutes on low heat until everything combines well. Ghee improves the flavour of the rava upma/sooji upma.

9. Serve the vegetable upma hot.

The Final Say 

Upma is a versatile breakfast recipe that is easy to prepare and digest. It is rich in dietary fibre, iron and many other micronutrients. It is a complete recipe. You can add dry fruits or peanuts to the recipe to increase its protein and good fat content.

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ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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Comments (1)



Totally agreed with this article the health benefits of Upma ... but definitely not in alignment with the recipe how it is prepared ... especially with Oil, Ghee and Sugar which are all bad for health!

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