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Tomato Upma
Tomato upma is a tangy and spicy upma made with sooji-rava (cream of wheat), tomatoes and spices.
Prep Time
10
minutes
mins
Cook Time
20
minutes
mins
Total Time
30
minutes
mins
Course:
Breakfast, Brunch, Snacks
Cuisine:
South Indian
Diet:
Vegetarian
Difficulty Level:
Moderate
Servings:
2
Calories:
541
kcal
Author:
Dassana Amit
Ingredients
1
cup
fine rava
(sooji or semolina or cream of wheat)
2
tablespoon
Ghee
or oil
1
teaspoon
mustard seeds
1
teaspoon
cumin seeds
1
teaspoon
urad dal
(husked split black gram)
1
teaspoon
chana dal
(husked split bengal gram)
1 or 2
dry red chilies
- broken and deseeded
1
pinch
asafoetida
(hing)
50
grams
onion
or 1 medium onion, chopped or ⅓ cup chopped onions
150
grams
tomatoes
or 2 medium to large tomatoes or ¾ cup chopped tomatoes
1 or 2
green chilies
- chopped
½
inch
ginger
- chopped or 1 teaspoon chopped ginger
6 to 7
curry leaves
- chopped
¼
teaspoon
turmeric powder
¼ to ½
teaspoon
red chilli powder
- can also add vangi bath powder or bisi bele bath powder
2.5
cups
water
salt as required
1 to 2
teaspoon
Ghee
(clarified butter) for drizzling on top - optional
Instructions
Roasting rava
Heat a pan or kadai first. Add 1 cup rava or cream of wheat.
On a low flame, begin to roast the rava. Stir often while roasting the rava.
The rava or sooji grains should become fragrant and start to look dry, separate and crisp. Don't brown the rava.
Switch off the flame and then add the roasted rava in a plate and keep aside.
Making tomato upma
In a pan, heat ghee or oil. Then add mustard seeds.
When you hear the crackling sound of mustard seeds, it means they are getting cooked.
When the mustard seeds are crackling, then reduce the heat to a low and add cumin seeds along with chana dal and urad dal.
Stir and saute them on a low heat till the both the urad dal and chana dal become golden. Take care not to burn the dals.
Now add dry red chilies and a pinch of asafoetida. Stir and mix well.
Add chopped onions and stir.
Begin to saute the onions stirring often on a low to medium heat till they turn translucent.
Then add the chopped green chilly, ginger, curry leaves. Saute for half a minute.
Add chopped tomatoes, turmeric powder and red chilli powder. You can also add vangi bath powder or bise bele bath powder instead of red chilli powder.
Mix very well and saute the tomatoes on a low to medium heat till the tomatoes soften.
Next add water to this mixture.
Add salt as per taste. Check the taste of water and it should be slightly salty.
On a medium to high flame, heat the water and let it come to a rolling boil.
When the water comes to a rolling boil, lower the flame to its lowest. Then add the rava in 4 to 5 batches directly from the plate or with a spoon.
As soon as you add the first batch, immediately stir and mix very well.
Then add the next batch of rava.
Stir again. This way keep on adding and stirring the rava up to the last batch.
Quickly stir and mix well so that lumps are not formed. The rava grains absorb water and thus swell and get cooked.
Cover and allow the tomato upma to steam for 2 to 3 minutes on the low flame. Then switch off the flame.
Lastly add chopped coriander leaves. Stir and mix well.
Drizzle ½ teaspoon of ghee on each serving and serve tomato upma hot with coconut chutney or lemon pickle or lemon wedges.
Notes
Use good quality fresh rava. Make sure there are no worms or insects in it. Use the fine textured rava like Bombay rava
Ensure that the rava is roasted well and evenly.
For some crunch you can add cashews or roasted peanuts to the dish.
Feel free to adjust the spices and seasonings as required.
This recipe can be scaled as per your needs.
Nutrition
Calories:
541
kcal
|
Carbohydrates:
78
g
|
Protein:
13
g
|
Fat:
20
g
|
Saturated Fat:
11
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
6
g
|
Cholesterol:
45
mg
|
Sodium:
940
mg
|
Potassium:
404
mg
|
Fiber:
9
g
|
Sugar:
6
g
|
Vitamin A:
1025
IU
|
Vitamin B1 (Thiamine):
1
mg
|
Vitamin B2 (Riboflavin):
1
mg
|
Vitamin B3 (Niacin):
47
mg
|
Vitamin B6:
1
mg
|
Vitamin C:
81
mg
|
Vitamin E:
1
mg
|
Vitamin K:
7
µg
|
Calcium:
672
mg
|
Vitamin B9 (Folate):
476
µg
|
Iron:
30
mg
|
Magnesium:
64
mg
|
Phosphorus:
264
mg
|
Zinc:
2
mg