Rava Upma has its origin in Southern region of India where it is a part of daily breakfast. It is one of those recipes which can be prepared in many variations to suit your taste buds. And probably that’s one of the reasons behind its popularity which has spread to other parts of India with the passage of time.

Rava, also known as Sooji / Semolina is made from Durum Wheat which is a hard variety of wheat. Rava is a rich source of carbohydrates, dietary fiber, iron, vitmain B-complex, vitamin E, and also contains Calcium.

Just like Poha, you can prepare Upma in other variations by adding other vegetables such as tomatoes, carrots, green peas or sprouts.  Here I have shown the traditional recipe of Rava Upma with a few basic ingredients, mainly onion, ginger and spices which can be found in most Indian kitchens.

Indian kitchen has many vegan recipes, and Upma is one of them.

I have dry roasted Rava /Sooji, but if you would like you can use Roasted Rava which is readily available in the market.

What makes this Rava upma more healthy is the fact that I have cooked it in an Iron Kadhai, also known as Kali Kadhai in northen India, and Cast Iron Wok in the metro cities. Traditionally, Indian kitchens have used iron/ copper vessels, and earthenware for cooking. But it is in recent times that people use non-stick/anodized kadhai.

Cooking in an iron kadhai increases the iron content of the  food. It not only tastes better but because iron gets heated quickly it takes less time to cook the food and saves cooking fuel. And it’s not expensive. What more do we really want ? I found this blog post a good read about benefits of iron kadhai.

You can serve this Rava Upma with coconut chutney and/or sambhar.

Rava Upma | How To Make Sooji/Rava Upma Recipe
Recipe Type: Breakfast
Cuisine: South Indian
Author: Shradha
Prep time:
Cook time:
Total time:
Serves: 2-3
  • Rava/Sooji/Semolina = 1 Cup
  • Mustard seeds/Rai = 1/4th tsp
  • Cumin seeds / Jeera = 1/4th tsp
  • Black Gram/ Urad Dal =1/2 tsp
  • Split Bengal Gram / Chana Dal = 1 tsp
  • Ginger / Adrak = 1/2 inch
  • Green Chili / Hari Mirch = 2 (medium sized)
  • Curry Leaves / Kari Patta = a few
  • Onion/Kanda = 1 (small sized)
  • Peanuts / Mungfali = 15-20
  • Oil/Tel = 2 tbsp
  • Water / Pani = 3 Cups
  • Salt / Namak = 3/4th tsp or as per taste
  • Lemon / Nimbu = 1
  • Coriander leaves / Dhaniya Patta = a few
1. Keep the gas flame low as iron utensils tend to heat faster and food might get burnt[br]2. Add Rava in parts after adding water and stir continuously to avoid forming lumps[br]3. Take off the lid after every 30-40 seconds and give a stir so that the Upma doesn’t stick to the kadhai[br]4. Squeeze lemon after taking Upma off the flame




Video Gear used to make this video:
Canon 600D Camera, Canon Lens 50mm f.18