High Protein Diet: How To Make Sooji-Tomato Upma For A Healthy Breakfast

Semolina or rava is a good source of protein and healthy carbs


  • Upma is a popular breakfast dish
  • Sooji is also known as rava
  • Rava is a good source of protein

When it comes to ‘healthifying’ our diet, we often tend to resort to a select few ingredients. Rava or sooji is one of the top contenders of that coveted list in most households. Also known as semolina, rava is a good source of protein and healthy carbs. These carbs do not get metabolized quickly and thus prevent abnormal blood sugar spikes. It is rich in iron and is also cholesterol-free. The wide gamut of dishes made with rava is proof that we are obsessed with the superfood, and can pretty much churn out anything with it – from halwa, uttapa, pakodas to upma. Another quality we adore about sooji is that it is super easy to work with, hence our go-to-favourite when we are in a mood for something quick and yummy. This sooji-tomato upma is one fine example. It is healthy, tangy and made with a tempting combination of all our favourite ingredients. It makes for a filling and sumptuous breakfast that is sure to strike a chord with your kids as well! So without further ado, let’s get started with the recipe.


How to Make Sooji-Tomato Upma:


  • 1 tbsp ghee
  • 3/4th cup of sooji
  • 1 tsp of cumin seeds
  • A pinch of hing
  • 1 dried red chilli
  • 1 tsp red chilli powder
  • 1/4th cup of chopped onions
  • Half cup of chopped tomatoes
  • 1/3rd cup of green bell peppers
  • 1 green chilly chopped
  • 1 tsp chopped ginger
  • 5-6 curry leaves
  • 1.5 cups of water
  • Salt as required

1. Dry roast the rava or sooji in a pan, until it becomes slightly crisp and fragrant. You do not have to brown it. Heat on low or medium flame only. Keep it aside.
2. Take a pan, heat the ghee. Add cumin seeds. Once you hear the crackling sound, add dried red chillies and hing. Stir for two minutes.
3. Now add the chopped onions and stir until it becomes light golden brown.
4. Add green chillies, curry leaves and ginger.
5. Now add some tomatoes, red chilli powder and turmeric powder. Sautee everything well on medium flame.
6. Add 1 cup of water and salt. Gradually switch from medium to high flame and let the water come to boil.
7. Once the mixture is boiled, lower the flame, add sooji gradually.
8. Keep stirring make sure no lumps are formed.
9. Cover the lid of the pan, let it steam for two minutes.

Try this delicious breakfast recipe and don’t forget to share your thoughts with us.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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