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Upma is a comforting dish made with semolina (rava) and flavored with traditional South Indian spices. When enriched with vegetables, nuts, and seeds, it becomes a complete meal that supports both mother and baby.
Semolina provides slow-releasing carbohydrates for sustained energy, while added vegetables supply vitamins, minerals, and fiber. Nuts and seeds like cashews, pumpkin seeds, and flaxseeds contribute protein, iron, zinc, and omega-3 fatty acids that are essential for brain development and immunity.
This version of upma is light yet filling and can be easily prepared on busy mornings. It helps reduce constipation, balances blood sugar, and keeps hunger away for hours. Expectant mothers will find this meal not just nourishing but also comforting and satisfying.
Dry roast semolina in a pan until slightly golden. Set aside.
Heat oil in a pan. Add mustard seeds and curry leaves, let them splutter.
Add onions and sauté until soft. Add carrots, beans, and peas. Cook for 3–4 minutes.
Add 3 cups water and salt. Bring to a boil.
Slowly add roasted semolina while stirring to prevent lumps.
Cook on low heat until the water is absorbed and upma turns fluffy.
Stir in cashews, pumpkin seeds, and flaxseeds before serving.
Yes, replace semolina with millet rava such as foxtail millet or little millet.
Yes, almonds and walnuts are great additions during pregnancy.
Yes, you can roast the rava and chop veggies ahead of time.
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