Upma Recipes, Varieties, Health Benefits, Weight Loss, and More

Despite being a traditional dish, Upma is making a modern comeback as a healthy and versatile meal for as a healthy and versatile meal as a part of a balanced diet. It can be endlessly customized with superfoods and fibrous vegetables.

Upma is the go-to power breakfast. It is quick to prepare and fuels your hustle without compromising flavor and nutrition.

Let’s explore Upma in detail— its nutritional benefits, connection with weight loss, recipes, and more.

What is Upma?

A popular South Indian breakfast, Upma is a breakfast porridge made basically from semolina (rava) and vegetables as a staple in many households ^[1]. It is known by different names in different parts of South India-

It is a good fiber source and a versatile option for breakfast as it contains vegetables to provide the additional benefit of vitamins and minerals. Whether you are looking for a healthy breakfast option or want to explore its role in weight loss, this complete guide is here to tell you all about its types, health benefits and more.

Nutritional Composition of Rava Upma

A study was conducted to evaluate traditional products prepared by incorporating Quinoa. The nutritional composition of 100g of upma prepared 100% using wheat semolina, vegetables, and peanuts is ^[2]

The analysis of certain macro and micronutrients gave the following results. 

Different Types of Upma for Weight Management and Their Recipes

#1 Semolina Upma / Rava Upma

It is the most popular version of upma, which is made with roasted semolina, and vegetables can be added with cashews and peanuts.

Consuming Rava Upma may give you a prolonged feeling of fullness due to its high fiber content. (9.72g/100g) Fibre, as we all know, is crucial for managing hunger pangs and giving us feelings of satiety. So, when you are full, you tend to eat fewer calories overall, which helps in creating a calorie deficit that may lead to weight loss. Essential minerals like zinc, magnesium, and calcium, all present in them, may also help fulfil your essential nutritional requirements.. ^[3].

Health factor: Semolina, being a refined wheat product, provides a good source of energy with moderate amounts of protein and minerals. It is a quick, low-calorie meal that provides sustained energy and keeps you full for a long time.

Discover the best way to satisfy your cravings for homemade meals! To prepare, just add boiling water, whisk, and let it sit for five minutes. Enjoy AASHIRVAAD’s Instant Veggie Upma, which is ready to be enjoyed at your leisure in the style of your choice.

Ingredients:

• 1 cup semolina (rava)
• 2 cups water
• 1 finely chopped onion
• 1 tbsp ghee
• 1 tbsp urad dal and chana dal
• 1 teaspoon mustard seeds / fenugreek seeds
• 2 chopped green chillies
• 1 tbsp of crushed cashews and peanuts
• Curry leaves
• Mixed vegetables (carrot, beans, peas, etc.)
• Salt to taste
• Fresh coriander leaves for garnishing

Method:

• In a pan, dry roast semolina until lightly golden and set aside.
• Heat 1 tbsp of ghee in a pan and add mustard seeds, urad dal, chana dal, and curry leaves.
• Sauté onion and green chillies until soft and light brown. Then mix all the vegetables and cook for 3-4 minutes.
• Add water and salt. Bring it to a boil.
• Add roasted semolina, peanuts, and cashews while continuously stirring the mixture to avoid lump formation.
• Cover the pan with a lid and let it cook for another 3-4 minutes until rava absorbs the water.
• Garnish with coriander leaves and serve hot.

 #2 Ragi Millet Upma

Tropical countries, like India, are home to the perennial ragi millet or nachni crop. Upma made with suji, oats, or quinoa could be something you’ve had before. But this ragi upma is very thick and flavorful; have you ever had it?

Ragi upma may play a crucial role in promoting a healthy digestive system,as Ragi is rich in insoluble fiber. The dietary fiber in this millet supports easy digestion ^[4]. They are also a rich source of protein, which may help in managing malnutrition and are considered to be a healthy source of protein for vegetarians.

Here is the nutritional composition of Ragi millet ^[5].

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Health factor – Its high fiber content means you won’t feel hungry for long, which means fewer cravings ^[6].  It contains tryptophan, which has been studied to have a role in reducing appetite and resulting in weight loss. Additionally, it might help you maintain a balanced and nutritious diet.  

Aashirvaad Ragi Flour is a naturally gluten-free option that is high in fiber, iron, calcium, and protein. Additionally, it will provide you with substantial assistance in your gluten-free endeavors.

Ingredients-

• 1 cup ragi millet
• 2 ½ cups water
• 1 finely chopped onion
• 1 tbsp ghee
• 1 teaspoon mustard seeds
• 1tbsp urad dal
• 1 chopped green chilli
• Curry leaves
• Mixed vegetables (carrot, capsicum, beans, peas, etc.)
• Salt to taste
• Coriander chutney

Method:

• After rinsing, boil the ragi millet for 12–15 minutes or until tender. Remove from heat and leave aside.
• Toss in some mustard seeds, curry leaves, and urad dal in a skillet with 1 tablespoon of hot ghee.
• Toss in the green chillies and soften or just brown the onion.
• Melt the millets and stir in the water and salt.
• Put the pan on low heat and stir it around for about 5 minutes.
• Serve hot with a dollop of coriander chutney.

#3 Oats and Lemon Upma

Oats have a functional nutritional benefit and are gaining popularity among nutritionists and dieticians. This gluten-free source not only plays an important role in gut health but also gives a perception of satiety and stomach fullness, lowering the risks of obesity ^[7].

Look at the nutritional composition of oats per 100g ^[8]

Health factor – Oats upma can be a healthy option for breakfast and evening snacks to maintain weight. Oats are known to delay gastric emptying, which inhibits food intake, thereby reducing the overall body weight. Its well-balanced nutritional composition contains plenty of active compounds like Beta Glucan, which may lower bad cholesterol and improve insulin response. ^[9].

In today’s busy and fast lifestyle, you can choose to eat healthy by preparing healthy Oats upma with a blend of Aashirvaad Svasti Ghee in just 5-7 minutes, which intensifies the natural aroma of your breakfast.

Ingredients-

• 1 cup rolled oats
• 1 cup water
• 1 finely chopped onion
• 1 tbsp ghee
• 1 teaspoon mustard seeds
• 2 chopped green chillies
• Curry leaves
• Mixed vegetables (beans, peas, etc.)
• Salt to taste
• Lemon juice

Method:

• Dry roast the rolled oats until they are light brown in color.
• In a pan, heat 1 tbsp of ghee and add mustard seeds and curry leaves.
• Add and cook the green chillies and onion until they are soft and light brown.
• Add water and salt.
• Bring it to a boil and add rolled oats.
• Cook for 5-7 minutes until soft.
• Add some lemon juice and serve hot.

#4 Quinoa Upma

Quinoa has been found to contain compounds like flavonoids, phytosterols, amino acids, biotin and polyphenols ^[10]. It contains low carbohydrates and significantly higher amounts of protein and fiber ^[11].

The Nutritional Composition of Quinoa Upma has been taken from a study conducted to evaluate traditional products prepared by incorporating Quinoa.

Health factor – This gluten-free version of upma is excellent for muscle repair and maintaining weight. The high fiber and protein content in Quinoa helps in weight management and  makes you feel satiated for longer duration.  Having it in moderate amounts may also improve heart health and blood sugar levels. It is also an ideal breakfast option for a plant-based diet.

Ingredients-

• 1 cup quinoa
• 2 cups water
• 1 finely chopped onion
• 1 tbsp ghee
• 1 tbsp urad dal and chana dal
• 1 teaspoon mustard seeds
• 2 chopped green chillies
• Curry leaves

• Ginger flakes
• Mixed vegetables (carrot, beans, peas, etc.)
• Salt to taste & Black pepper
• Fresh coriander leaves for garnishing

Method:

• Rinse quinoa thoroughly and cook it in a pan till it gets light brown.
• Put ghee on high heat in a pan. Then, add the mustard seeds, urad dal, chana dal, and curry leaves.
• Cook the green chillies, ginger flakes and onion until they are soft and light brown. After that, add all the veggies and cook for 5 minutes.
• Salt and water. Make it boil.
• As you add the roasted quinoa, keep moving the mixture to combine flavors.
• Put the lid on top of the pan and cook for 5 more minutes.
• Add some coriander leaves on top and serve hot.

#5 Brown Rice Upma

Brown rice upma is a gluten-free source of carbohydrates for those trying to manage their weight and retain a quick energy boost. When combined with vegetables, it becomes a balanced dish with added fiber and vitamins. It is also a good source of thiamine and vitamins B1, B2, and B3, and  may help with deficiencies like muscle weakness and neurities. .  ^[13].

Health factor- Brown rice contains higher dietary fibre, (4.43/100g)  Fiber can help promote healthier cholesterol levels, regularity, and weight management. It can also ease constipation.

As taken from a study, let us look at the nutritional advantages between white rice and brown rice upma per 50g ^[14]–

One cup of brown rice provides 21% of the daily recommended consumption of magnesium, making it an excellent source of magnesium. Brown rice also has a lower glycemic index, which is an additional perk. So it won’t make your blood sugar levels skyrocket ^[15]. Those who suffer from diabetes may benefit from it. Copper, manganese, selenium, and phosphorus are all also abundant in brown rice. 

Ingredients:

• 1 cup brown rice·        
•  2 ½ cups water
• 1 finely chopped onion
• 1 tbsp ghee
• 1 tbsp urad dal and chana dal
• 1 teaspoon mustard seeds
• 2 chopped green chillies
• 1 tbsp of crushed peanuts
• Curry leaves
• Mixed vegetables (carrot, beans, peas, etc.)
• Salt to taste
• Fresh coriander leaves for garnishing

Method:

• Cook the rice in a skillet over low heat until it begins to smell aromatic, then remove from heat.
• In a skillet over medium heat, sauté the mustard seeds, urad dal, chana dal, and curry leaves until the dals begin to fry.
• Get the green chillies and onion tender and lightly browned by sautéing them. After that, toss in all the veggies and cook for an additional three to four minutes.
• Salt and water should be added. Heat it till it boils.
• Keep stirring until the roasted peanuts and rice are combined.
• 10-12 more minutes of cooking time, covered, should be enough for the rice upma to soak up all of the water.
• Top with fresh coriander leaves and enjoy while still hot.

Nutritional Benefits of Common Ingredients Used in Preparing Upma

Connection between Upma and Weight Loss

You may include Upma, if you are planning to lose weight,  as a part of your diet for the following reasons·         

• Low in calories- It is about 200 calories, making it an excellent light meal option.
• High in Fiber – It may promote satiety and minimize the urge to snack between meals.
• Rich in Protein- Quinoa, oats, and millets are good sources of protein that may support muscle maintenance when you are following an exercise routine. They are also an important component for weight loss as it delays gastric emptying and gives a feeling of satiety. but, it should also include appropriate inclusion of other nutrients.
• Low Glycemic Index- Gluten-free upma recipes may prevent spikes in blood sugar levels, provide sustained energy, and reduce hunger pangs.
• Easy Portion Control- High fiber and water content may help manage portion sizes, thereby controlling overeating, which is crucial for weight loss.

Is it always an effective option? Tips to avoid unnecessary calories

Undoubtedly, Upma is an excellent option to add to your balanced diet, which may also support your weight management goals, but you must be cautious of the unnecessary calories that may get added if not cooked in the right way

Let us look at some points on how unnecessary calories in an upma can be avoided-

• Do not use too much oil or ghee, as it significantly increases the calories
• Opting for whole grains like oats, millets and quinoa as they offer high fiber and nutrients for better weight loss management.
• Be mindful of add-ons like namkeen, peanuts, sugar and other variants as upma toppings. Use them in moderation to limit the excess intake of calories.

How to Incorporate Types of Upma

Here is the sample 7-day plan on how you can include upma in your diet as a healthy weight management regime.

This is especially important in India, where body composition and fat storage patterns differ from global standards. Also, ensure a doctor and a dietitian monitor all your regimens.

Homemade Upma Pre-mix Recipe

A convenient and ready-to-cook option not only saves time but can be stored in an airtight container for up to 2-3 weeks.

Ingredients:

• 1 cup semolina (rava) or any other grain
• 2 tbsp of ghee to extend the shelf life up to 4-5 weeks
• 1 tbsp ghee
• 1 tbsp urad dal and chana dal
• 1 teaspoon mustard seeds
• 2-3 dried red chillies
• 1 pinch of asafoetida (hing)
• 1 tbsp of crushed cashews and peanuts
• 10-12 Curry leaves
• 1-2 tbsp of peanuts and cashews
• Salt to taste

Method:

• In a dry pan, roast the semolina over medium heat until it turns golden.
• Stir continuously to avoid burning, and set aside once done.
• Heat 1 tbsp of ghee in a pan and add mustard seeds, urad dal, chana dal, and curry leaves with a pinch of asafoetida.
• Fry on medium heat and add dried chillies until the mixture turns golden brown.
• Add roasted semolina, peanuts, and cashews while stirring the mixture continuously.
• Once cooled, mix it with the ghee tempering and add salt to taste.
• Let the entire mixture cool and come to room temperature.
• Transfer it to an airtight container to prevent moisture from getting inside it.
• Store it in a cool and dry place.

How to use the premix when you are about to cook the upma

Take one serving in a bowl and add boiling water to it. Cover it with the lid and wait for 10 minutes. Your homemade quick-upma is ready to be served.

The Takeaway

Despite being a traditional dish, upma has evolved to fit the health-conscious lifestyle of today’s generation. From the classic rava upma to innovative variants like quinoa upma, oats upma, and millet upma, it can be a suitable option to meet the needs of people looking forward to losing weight.

By opting for upma instant mixes and homemade pre-mix recipes, you can conveniently prepare it in minutes. However, being mindful of consuming the right quantity is essential to enjoy the health benefits. Overall, it supports wellness, making it a perfect choice as a timeless dish for modern kitchens.

Remember that the objective is to create a happy stomach and a healthy life, not simply numbers on a scale, as you set out on your path to a happy tummy.

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