Brown rice upma for those who are off wheat

Upma is a delicious Indian breakfast recipe that is healthy and filling

Brown rice upma

Upma is a favourite breakfast relished in many Indian homes, not just in south India, but across the country. It’s easy to digest and takes a short time to prepare. However, here’s a way to make upma healthier. Regular upma is made out of semolina [wheat], which may not be suited to people with gluten intolerance. This recipe uses brown rice, making it gluten free and the dals add protein to the dish. You can also add vegetables of your choice like carrots, peas, capsicum and dry fruits like cashews and raisins.


  • Brown rice rava– ½ cup [coarsely ground brown rice]
  • Tur dal – 1 tbsp
  • Grated coconut – ¼ cup

For the seasoning

  • Oil – 1½ tbsp
  • Mustard seeds – 1 tsp
  • Urad dal – 1 tsp
  • Bengal gram dal – 2 tsp
  • Hing – a pinch [asafoetida]
  • Curry leaves

Preparation method

  1. Grind brown rice coarsely like semolina.
  2. Soak brown rice rava in 1½ cup of water for 1 hour.
  3. Soak tur dal for 20 minutes. Drain the water and grind it coarsely.
  4. Heat oil in a pan, add mustard seeds, when it splutters add hing, urad dal, bengal gram and curry leaves.
  5. When dal turns golden brown, add the ground tur dal and coconut.
  6. Sauté for a few seconds and add brown rice rava along with the water. Add salt as needed and pressure cook for 1 whistle. Then simmer for another 5 – 6 minutes and turn off the heat.
  7. Once the pressure subsides, open and mix the contents well. Serve hot with tomato chutney.

This recipe was first published in the January 2014 issue of Complete Wellbeing.

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