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Plain Upma/Savoury Rawa (Savoury Semolina)

In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.

Recipe credit: Darshana Muzumdar

Serves 3 to 5 for breakfast or as an evening snack

Ingredients

  • 2 cups semolina (rawa)
  • 4 cups water
  • 2 tbsp or more groundnut oil
  • ½ cup grated coconut
  • ½ tsp mustard seeds
  • 3 red chillies
  • 1 sprig curry leaves
  • Jaggery/sugar to taste
  • Salt to taste

Method

  • Fry the semolina in one tablespoon of the oil on a low flame until it is roasted well, is a light brown color, and releases its aroma.
  • Heat an iron tempering ladle and add the rest of the oil. Once hot, add the mustard seeds and wait till they splutter.
  • Add the red chillies and curry leaves and fry on a low flame till slightly brown.
  • Transfer this to a thick bottom steel pot. Add 4 cups water, jaggery/sugar and salt and bring this to a boil.
  • Once it starts boiling, add the roasted semolina, and ginger if using, stirring well.
  • Cover the pot and let it cook for around 3-5 minutes or till done.
  • Add the grated coconut and mix it well. Keep covered for another minute or so.
  • Remove from the heat and serve hot.

For the Whole-Food Plant-Based (WFPB) version:

  • Do not use any oil to roast the semolina. Heat an iron kadhai/wok or a steel pot and dry roast the semolina in it on medium to low heat till it releases its aroma and is just begins to change color. Transfer it to another container to prevent it from roasting further.
  • For the tempering: heat an iron tempering ladle and add the mustard seeds. Wait till they splutter. Transfer them to the thick bottom steel pot.
  • Add the red chillies and curry leaves to the tempering ladle and turn down the heat to low. Roast them till they release their aroma taking care not to let them burn.
  • Replace the sugar/jaggery with any natural sweetener like date paste made by soaking dates and blending with an equal amount of water. You could also use rasins, dried figs or apricots soaked in water for 7-8 hours and made into a paste. Use the soaking liquid for grinding and add more water if necessary.
  • Continue with the rest of the procedure as above adding 4½ cups of water instead of just 4 cups. This will keep the upma soft and pliable, which is done by the oil in the traditional recipe.

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