Goan Sooji Upma
A comforting Goan breakfast classic. This fluffy semolina upma is elevated with the sweet, nutty flavor of fresh coconut and crunchy cashews. A quick, savory, and satisfying meal to start your day, ready in under 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Roast the Rava (Sooji)
- b.In a heavy-bottomed pan (kadai), dry roast the fine rava on a low-medium flame.
- c.Stir continuously for 5-7 minutes until it becomes fragrant and has a sandy, free-flowing texture. Ensure it does not brown.
- d.Transfer the roasted rava to a separate plate and set aside. This is the key to a fluffy, non-sticky upma.
- 2
Step 2
- a.Prepare the Tempering (Tadka)
- b.Heat the coconut oil in the same pan over medium heat.
- c.Once hot, add the mustard seeds and allow them to splutter completely, which takes about 30 seconds.
- d.Add the urad dal and chana dal. Sauté for about a minute until they turn a light golden brown.
- e.Add the halved cashew nuts and curry leaves. Fry for another 30-45 seconds until the cashews are golden and the leaves are crisp.
- 3
Step 3
- a.Sauté Aromatics
- b.Add the finely chopped onion, grated ginger, and slit green chilies to the pan.
- c.Sauté for 2-3 minutes, stirring occasionally, until the onions become soft and translucent.
- 4
Step 4
- a.Cook the Upma
- b.Pour 2.5 cups of hot water into the pan. Add the salt and sugar, and stir well.
- c.Bring the water to a rolling boil.
- d.Reduce the heat to low. Begin pouring the roasted rava into the boiling water in a slow, steady stream with one hand, while continuously stirring with the other hand to prevent any lumps from forming.
- e.Once all the rava is incorporated, mix well. Cover the pan with a lid and cook on low heat for 3-4 minutes until all the water is absorbed and the rava is cooked through.
- 5
Step 5
- a.Garnish and Serve
- b.Turn off the heat but keep the pan covered. Let the upma rest for 5 minutes. This step allows the grains to bloom and makes the upma fluffier.
- c.After resting, open the lid. Add the grated fresh coconut and lemon juice.
- d.Gently fluff the upma with a fork to mix everything together.
- e.Garnish with freshly chopped coriander leaves and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Roasting the rava properly is the most critical step for a fluffy, non-lumpy upma.
- 2Using hot water helps cook the rava evenly and prevents it from becoming sticky.
- 3The 1:2.5 rava to water ratio yields a soft, moist upma. For a drier, more crumbly texture, use a 1:2 ratio.
- 4Always add rava to boiling water slowly while stirring constantly to avoid lumps.
- 5For extra flavor, you can add a teaspoon of ghee at the end before fluffing.
- 6Serve immediately for the best texture, as upma tends to become dense as it cools.
Adapt it for your goals.
Vegetable Upma
Add 1/2 cup of finely chopped mixed vegetables like carrots, peas, and green beans along with the onions and sauté until tender before adding water.
Spicier VersionSpicier Version
Add 1-2 dried red chilies and a pinch of asafoetida (hing) to the tempering along with the mustard seeds for a more pungent flavor.
Tomato UpmaTomato Upma
Sauté one finely chopped tomato along with the onions until it turns soft and mushy for a tangy twist.
Richer FlavorRicher Flavor
Finish the upma by drizzling 1 teaspoon of ghee over it before fluffing and serving. This adds a wonderful aroma and richness.
Why this is on our healthy list.
Provides Sustained Energy
Semolina (rava) is rich in complex carbohydrates, which digest slowly and provide a steady release of energy, making it an excellent breakfast to keep you full and active.
Good Source of Iron
Semolina is often enriched with iron, an essential mineral for producing red blood cells, preventing anemia, and boosting overall energy levels.
Contains Healthy Fats
The use of coconut oil and cashews provides beneficial fats, including medium-chain triglycerides (MCTs) from coconut, which support brain health and provide quick energy.
Supports Digestive Health
The fiber content from rava and any added vegetables helps promote healthy digestion and regular bowel movements.
Frequently asked questions
One serving of Goan Sooji Upma (approximately 1 cup or 210g) contains around 275-300 calories, depending on the amount of oil and cashews used.