Rava upma - Keto friendly, gluten free, high in protein, high in fibre and vegan

Rava upma - Keto friendly, gluten free, high in protein, high in fibre and vegan


1 cup lupin semolina

1/4 cup chopped onions

1/4 cup chopped tomatoes

2 cups of water 

1/2 tsp monk fruit sugar (or your choice of sugar free alternative) 

1 tsp ghee (or vegan butter substitute)

1.5 tblsp oil

1/2 tsp mustard seeds

1/2 tsp cumin seeds

pinch of asafoetida

1 chopped thai chilli

1 tsp ginger paste

1 tsp lupin splits

1 tsp urad daal 

Handful of peanuts

Handful of cashews

Handful of curry leaves

Salt to taste 

Fresh chopped cilantro for garnish 


Heat 1 tsp ghee in a pan and add 1 cup lupin semolina. Roast well till semolina turns deep yellow & fragrant.

Take another pan and heat 1.5 tblsp oil. Add 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, pinch of asafoetida (once mustard and cumin seeds start to splutter), 1 chopped thai chilli, 1 tsp ginger paste, 1 tsp lupin splits, 1 tsp urad daal, handful of peanuts, cashews and curry leaves. Cook well.

Add 1/4 cup chopped onions, 1/4 cup chopped tomatoes, 1/2 tsp monk fruit sugar and salt to taste. Cook well. Add 2 cups of water and let it come to a boil.

Add roasted semolina at this point. Keep stirring and cooking on a medium flame till most of the moisture is evaporated (about 10 mins). Garnish with chopped cilantro. 

Health & Nutrition:

Lupin rava upma recipe can serve two people. It has total 60 g plant based complete protein / recipe (30 g protein / serving). It is gluten free, keto & diabetic friendly, vegan (can use dairy free alternatives in the recipe), complete source of high protein and high fibre.


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