📸 Image coming soon for Sooji Upma with Cashews
Sooji Upma with Cashews
Breakfast • India
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(for 1 medium bowl (approx. 200g))
- 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) - optional
- 2 tbsp Coriander leaves (finely chopped) - optional
Instructions
- 1
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.
5 minutes
Roasting prevents upma from turning sticky.
- 2
Add ghee or oil to the same tawa. Fry the cashews until golden, then set aside.
3 minutes
Use ghee for richer flavor and aroma.
- 3
Add mustard seeds, urad dal, and curry leaves. Allow the mustard seeds to splutter and urad dal to turn golden.
2 minutes
Tempering enhances authentic South Indian taste.
- 4
Add onions, green chillies, carrots, and peas. Sauté until onions are translucent and vegetables are slightly softened.
5 minutes
Don’t overcook vegetables; retain crunch for texture.
Why This Dish 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.
Sooji Upma with Cashews is a balanced meal providing complex carbohydrates from semolina, healthy fats from cashews and ghee, and protein from urad dal and peas. It is rich in B-vitamins, magnesium, and dietary fiber, supporting digestion and energy levels. Vegetables add vitamins A and C, while cashews contribute iron and zinc. The dish is low in saturated fat when made with minimal ghee and oil, making it heart-friendly.
Pro Tips
- 💡Tip 1: Roasting sooji well prevents stickiness and enhances flavor.
- 💡Tip 2: Use fresh curry leaves for authentic aroma.
- 💡Tip 3: Always add sooji slowly to boiling water with continuous stirring to avoid lumps.
Storage & Serving
Store leftover upma in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or microwave, adding a splash of water to refresh texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
