Upma Calories: How to Make Healthy Upma, Full Recipe and Its Benefits

Whenever the season changes to cool, or when your stomach is telling you need something hearty but also light, Upma is the dish that will satisfy you.

Upma is a hot, savoury preparation made with semolina (rava) and is an aromatic feast of spiced and flavoured vegetables. 

It is a dish with no restrictions. You need a light breakfast, a snack during the day, or a full dinner.

Upma can leave your taste buds satisfied and your body healthy. But healthy as it is tasty, isn’t it?

This post will reveal Upma’s nutritional value and demonstrate how to make a healthier version that’s both delicious and guilt-free.

How Many Calories Does Rava Upma Really Have? Breaking Down the Nutritional Facts

And now, before getting into the recipe, we will discuss numbers.

We understand that you would like something that feels like a treat but won’t leave you feeling loaded with too many calories.

A usual serving of Rava Upma (about 1 cup or 200 grams) contains the following:    

As you may notice, Upma is a rather low-calorie meal, particularly if you are sensitive to oil and other ingredients.

It is the proper mix of carbohydrates and fibre, with a moderate amount of protein, to maintain energy levels and keep you full.

Why Upma Is More Than Just a Filling Meal: The Health Benefits

Whenever you hear the term comfort food, the first thing that will cross your mind will be the picture of a hot, spicy bowl of Upma.

Did you also hear that it has various health benefits?

It will be well to determine exactly why this dish is not only a complete meal but also a wholesome and nutritious one.

1. Gut Feeding with Fibre

The secret to Upma’s gut-friendliness lies in adding vegetables and seeds. The dietary fibres in vegetables such as carrots, peas, beans, and spinach are known to promote healthy digestion and regular bowel movements, making it a wholesome, healthy & balanced meal  ^[1]. 

Fibre may help maintain gut flora balance and health and improve nutrient absorption.

It may also help you stay fuller longer, manage hunger pangs, and avoid unnecessary snacking^[2]. 

By adding such seeds as flaxseeds or sunflower seeds, you may increase the quantity of fibre, as well as the quantity of omega-3 fatty acids, which is necessary to preserve the health of the gut^[3].

The addition of buttermilk/ curd can not only enhance the flavour but also make the upma gut-friendly, as both are good sources of probiotics. 

2. A Protein-Packed Powerhouse

Although Upma is traditionally considered a high-carb meal, it’s easy to make it more protein-rich: sprinkling it with nuts, lentils, or even a spoonful of Greek yogurt is no big deal.

You can add more healthy fats and protein in the form of nuts (e.g., peanuts or cashews), grated coconut, and lentils, which can help increase your intake of plant-based protein^[4].  , 

Protein is needed to repair muscle and boost the immune system ^[5].

The dish may be a perfect blend of complex carbohydrates from semolina, which provide a balanced energy supply for physical activity.

3. Guilt-Free & Low in Calories

One of the most prominent features of Upma is that it is a low-calorie meal.

Semolina (or healthier options such as vermicelli, broken wheat (dalia), millet, oats, or quinoa) may provide slow-release energy.

These alternatives and semolina are not spikers of blood sugar like refined grains are, because they provide a steady supply of energy^[6].  

If you add a little oil and healthy oils like olive oil, upma may become light but still taste excellent.

This is why it might be a good choice for people who wish to keep their weight or calorie intake within healthy limits.

4. A Diabetes-Friendly Choice

Upma may be an excellent source of fibre and low-glycemic carbs for people with diabetes. The fibre content may help control blood sugar levels and manage rapid rises after meals.

Peas, carrots, and beans contain complex carbohydrates that may be slowly digested, helping keep your blood sugar levels normal^[7].

Rava, millets, and broken wheat have a lower GI (glycemic index), which may help in maintaining blood sugar levels

You can further make the Upma more diabetic-friendly by using less oil and more vegetables, lentils & nuts.

This is why it is a perfect meal that never makes one concerned about insulin resistance or blood sugar levels. 

Aashirvaad Atta with Multigrains has collaborated with top dietitians to introduce theMy Meal Plan Test to determine your daily fibre intake.

Based on your needs, it will provide you with an individualised diet plan to enhance your health and nutrition.

Let’s Make Upma Healthy: A Light and Flavorful Recipe

The following is the recipe for preparing healthy Upma. It is the one that leaves you light on your feet and satisfied, too.

Serving Size: 1 cup (approximately 200 grams)

Time Taken: 30 minutes

Ingredients:

• 1 cup Aashirvaad Bansi Rava  roasted lightly
• 2 tbsp olive oil (or coconut oil for richer flavor)
• 1 tsp mustard seeds
• 1 tsp split urad dal
• 1/2 cup mixed vegetables (carrots, peas, beans, and bell peppers)
• 1 small onion, finely chopped
• 1-2 green chilies, chopped
• 1-inch ginger, grated
• Aashirvaad Iodized Salt to taste
• Fresh coriander leaves for garnish
• Juice of 1/2 lemon (for a zesty kick!)

Directions:

• Toasting the semolina: Spread it in a pan and cook over low heat until it’s a little golden. Remove it from the pan and set it aside.
• Spice tempering: Add olive oil to the pan and heat. Add mustard seeds and pop them. Then add urad dal and sauté till golden.
• Roast vegetables: Add the diced chilies, onions, and ginger. Simmer few minutes till tender. Then add your mixed veggies, sauté them, and tenderise them.
• Add water and season: Add 2 cups of hot water, salt, and bring to a boil. Then add your preferred spice mix.
• Add the semolina: Add the roasted semolina gradually, stirring continuously to ensure that there are no lumps. Simmer it for 4-5 minutes.
• Garnish/ Serve: Remove from the burner and garnish with coriander leaves. Pour lemon juice and serve to give it a new taste.

And have your tasty bowl of Upma, yummy with idlis, dosas, or plain!

Upma Variations: Get Creative with Your Ingredients

The advantage of being able to make Upma your own is one of its best things.

Feeling like doing something new? The following are some of the innovative versions of Upma:

• Oats Upma: This gluten-free breakfast uses oats in place of semolina.
• Quinoa Upma: Replace with quinoa that provides additional protein and a delicious texture.
• Millet Upma: You can replace the semolina with millet flour to provide a nutritional boost of minerals, such as magnesium and iron.
• Lentil-Upma Combo: Add boiled lentils (moong dal or masoor dal) to boost the protein content of this traditional dish.
• Oats: With a bit of imagination, Upma can be a meal that never gets repetitive!
• Dalia (Broken Wheat) Upma: This upma may be a rich source of fibre, supporting digestion and providing a healthy texture.
• Wheat Vermicelli Upma: Substitute semolina with wheat vermicelli to make an upma that is much lighter yet equally satisfying, with a light, delicate texture.

Aashirvaad Atta Multigrains has created theDigestion Quotient. This quick 2-minute questionnaire helps you assess the health of your digestive system and provides your digestion score based on your responses.

Do the test now and know more about your digestive wellness!

Pro Tips to Make Upma Even Healthier

This is how you may add a healthy twist to your Upma recipe and make it a guilt-free meal:

• Good veggies: You can never have enough. The more vegetables, the more fibre,  vitamins, and minerals you get.
• Use less oil: It is best to temper with less oil to keep it light while retaining its flavour.
• Omit sugar: If you would like Upma to be sweeter, you can use natural sweeteners such as jaggery, but use them sparingly.
• Buttermilk/Curd: Add buttermilk or curd to your Upma to improve flavour and may boost probiotics, helping you digest and giving your Upma a creamy consistency without additional calories.

Final Thoughts

Upma is not only a meal; it is a meal to be enjoyed -it is a meal that is very personalised and healthy. It may be an ideal meal for protein, fibre, and good fats when prepared with healthy ingredients, so you can eat it without feeling guilty. 

Need to manage your weight, a high-protein diet, or enjoy an excellent breakfast to start your day? Upma may meet all the requirements.

A balanced diet is the secret to the best health, and a visit to a medical professional will assist you in adjusting your diet to your own nutritional requirements.

Thus, when you want something simple yet delicious, you may turn to Upma. It is not only a traditional food but also a superfood for the modern age, perfectly fitting into your healthy lifestyle.

Frequently Asked Questions