by Akshay Aswani

Created on: November 07, 2008   Last Updated: March 12, 2012

Ravai Upama is a typically South Indian snack made from Rava (Cream of Wheat). Cream of wheat is a hot breakfast entree that has the same texture as grits. Rava makes a good breakfast entree as it is light and easy to digest. It is an excellent source of whole grain in the diet. Low in glycemic index, rava makes a good carbohydrate snack - for a pre work out boost of energy or just a light snack to get you through the day.

Rava Upama can be blended with varied flavors and garnishing, depending on one's palatial preference. Some like to cook it with a supplementary portion of veggies. Peas or chopped tomatoes usually go well with it. One can also garnish it with either cilantro and a squirt of lime juice for a zesty flavor, or some prefer to garnish with chopped cashew nuts and serve with coconut chutney. The recipe below is a basic preparation, and one might add vegetables or anything else as desired.

Ingredients (to serve four portions):

- 2 cups Cream of Wheat (Rava).

- 1 tablespoon black gram dal.

- 1 tablespoon mustard seeds.

- 1 tablespoon of dried and chopped curry leaves.

- 1 onion (medium sized, sliced).

- 1 tablespoon chopped ginger.

- salt to taste.

- cooking oil (one teaspoon) or cooking spray.

- 2 finely chopped peppers (preferably cerrano peppers or jalapenos work just as fine as well).

- Cilantro (optional, for garnish).

- lemon juice.

METHOD OF PREPARATION:

1. Cream of wheat is sometimes sold dried. If this is the case, it needs to be soaked in a bowl with water for approximately one minute. Immediately seep out the excess water.

2. Roast the moistenedd cream of wheat in a non-stick or tefflon coated pan until it turns golden brown. Keep the roasted cream of wheat aside.

3. In a pan layered with oil (or cooking spray), sautee the mustard seeds and gram dal.

4. Once the mustard seeds begin to pop, add the chopped onions, peppers, curry leaves and ginger.

5. Sautee until onions are golden brown.

6. Add the cream of wheat. Stir frequently.

7. At this point you can add pre-boiled vegetables (peas, brocolli, etc) if desired.

8. Add salt. Cook for 5 - 7 minutes. Allow to simmer.

9. Garnish with cilantro.

10. Add lemon juice for a zesty flavor (optional).

Nutrient Information (per serving):

Total Calories: 152

Proteins 3 gms

Carbohydrates 26 gms

Total Fibre 1 gm

Total Fat 3.8 gms

Monounsaturated fat 1 gm

Saturated fat 0.4 gms

Vitamin A 0

Vitamin C 1.8 mgs

Calcium 104 mgs

Sodium 450 mgs

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