Upma
Upma
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|
| Alternative names | Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, Rulanv |
|---|---|
| Course | Breakfast |
| Place of origin | India |
| Region or state | South India, Western India |
| Main ingredients | Wheat rava (semolina) or coarse rice flour. |
 |
|
| Nutritional value per 120 gm | |
|---|---|
| Energy | 1,046 kJ (250 kcal) |
|
45.67
|
|
| Dietary fiber | 3.2 g |
|
3.78
|
|
| Saturated | 0.916 g |
| Monounsaturated | 1.54 g |
| Polyunsaturated | 0.944 g |
|
8.11
|
|
| Minerals | |
| Potassium |
(5%)
223 mg |
| Sodium |
(13%)
190 mg |
|
|
|
|
|
| Percentages are roughly approximated using US recommendations for adults. | |
Upma, uppumavu or uppittu is a common South Indian, Maharashtrian, and Sri Lankan Tamil breakfast dish, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways.
In many Dravidian languages, the word uppu means salt and Pindi,mavu or hittu means flour, hence the nameUppindi, uppumavu or uppittu. In North India, it is called upma.
Upma is usually made with Semolina (called Rava or Suji in India). There are many ways Upma is prepared; indeed, every upma cook usually will incorporate variations in flavour when making Upma. This variation is obtained by varying or emphasising particular spices. A typical recipe includes:
The most popular version with wide variations of Upma are made with whole or refined ground wheat and rice of varied grain size, Vermicelli. Sometimes a wide range of vegetables may be added, and may be garnished with a variety of beans (raw or sprouted), cashew and peanuts. For a variation called masala upma (known as 'Kharabath' in Karnataka), sambar masala or garam masala is added along with red chilli powder, instead of green chillies. This variety is more popular in Karnataka, Maharastra, Tamil Nadu and parts of Andhra Pradesh and is usually served in South Indian restaurants.
Whole wheat or wheat dalia (cracked wheat) is known for its nutritional benefits. In Tamil Nadu Samba Wheat rava (Traditional Wheat) is used and is very popular in Coimbatore region where it is had as breakfast or dinner. Usually eaten with Bananna and Ghee or Curd and pickle and also served with chutney and sambhar. Some times cooked with vegetables like peas, carrots, and beans for a fulfilling meal. It is also high in glycemic index and is good for diabetics.
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Wikipedia