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Puffed Rice Upma Recipe A Healthy and Light Breakfast Option
Puffed rice upma recipe is a delicious, light, and nutritious Indian breakfast made using puffed rice, vegetables, and simple spices. This dish is quick to prepare and perfect for busy mornings or light dinners. Let’s explore how to make this healthy recipe at home.
Why Choose the Puffed Rice Upma Recipe?
This recipe is quick, tasty, and budget-friendly. Puffed rice, also known as murmura, is light and low in calories. When paired with veggies and moong sprouts, it becomes a balanced meal. It’s ideal for those who want something filling yet healthy.
Ingredients Needed
Here are the basic ingredients you’ll need:
- 2 cups puffed rice (murmura)
- 1/2 cup chopped onion
- 1/2 cup chopped tomato
- 1/4 cup grated carrot
- 1/4 cup moong sprouts
- 2 green chilies (finely chopped)
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1 tbsp oil
- 8–10 curry leaves
- Salt to taste
- 1/4 tsp turmeric powder
- Juice of half a lemon
- Fresh coriander leaves for garnish
Ingredients You’ll Need:
- 200g boneless chicken (preferably breast)
- 4 cups water
- 1 medium carrot (chopped)
- 1 onion (sliced)
- 1 tsp crushed garlic
- 1 tsp crushed ginger
- Salt to taste
- Crushed black pepper
- Fresh coriander or parsley
- 1 tsp oil (optional)
- Spring onions (for garnish)
Step-by-Step Puffed Rice Upma Recipe
Step 1: Rinse the puffed rice
Take puffed rice in a bowl. Rinse it under water for a few seconds. Drain completely. Keep it aside for 10 minutes.
Step 2: Prepare the tempering
Heat oil in a pan. Add mustard seeds and cumin seeds. Once they splutter, add curry leaves and green chilies.
Step 3: Sauté the vegetables
Add chopped onions and sauté till they turn soft. Add tomatoes, grated carrots, and moong sprouts. Cook for 2–3 minutes.
Step 4: Add puffed rice
Now add the soaked puffed rice. Add turmeric and salt. Mix everything well on a low flame for 2–3 minutes.
Step 5: Final touch
Turn off the heat. Squeeze lemon juice and mix well. Garnish with coriander leaves. Serve hot.
Nutritional Value
- Calories (per serving): ~120
- Protein: 3-4g
- Fiber: 2-3g
- Fat: 2g
- Carbs: 20-25g
This puffed rice upma recipe is ideal for those watching calories. It’s a light snack with great nutritional value.
Tips for a Perfect Upma
- Do not over-soak puffed rice. It should stay soft, not mushy.
- Add seasonal veggies to increase nutrition.
- Use roasted peanuts or roasted chana dal for crunch.
- You can skip onion and garlic to make it satvik.
- Serve immediately for the best taste and texture.
Why Add Moong Sprouts?
Moong sprouts are rich in protein and fiber. They are easy to digest and add a mild crunch. Adding moong sprouts to your puffed rice upma recipe boosts its nutritional value. It turns this simple dish into a power-packed meal.
Benefits of Puffed Rice Upma
- Quick to make: Ready in under 15 minutes.
- Low in calories: Great for weight loss.
- Easy to digest: Perfect for all age groups.
- Customizable: Add or skip vegetables based on availability.
- Budget-friendly: Requires simple kitchen ingredients.
Serving Suggestions
Serve with coconut chutney, curd, or lemon pickle. You can also enjoy it as an evening snack with chai. If you’re making it for kids, reduce the chili and add corn or paneer cubes for a twist.
Variations to Try
- South Indian Style: Add some grated coconut and sambar powder.
- With Peanuts: Fry peanuts in oil before tempering.
- With Boiled Potatoes: Add diced boiled potatoes for extra filling.
- With Paneer Cubes: For extra protein, toss in some paneer cubes.
Moong Sprouts Recipe
If you want to prepare moong sprouts recipe for your puffed rice upma, here’s how:
- Soak green moong overnight.
- Drain and cover in a muslin cloth.
- Leave it for 1–2 days.
- Use fresh sprouts in upma or any salad.
These sprouts are protein-rich and perfect for breakfast dishes like upma, chilla, or salads.
Final Thoughts
The puffed rice upma recipe is a perfect way to enjoy a light yet nutritious meal. With the addition of moong sprouts, it becomes a protein-rich breakfast option. Try this easy recipe today and give your mornings a healthy start!
FAQ
It’s best to serve it fresh. But you can prep the veggies and keep puffed rice ready to mix before serving.
Yes, it’s low in calories and high in fiber, especially when moong sprouts and veggies are added.
You can use boiled green peas, grated beetroot, or sweet corn as a substitute.
Yes, just adjust the spice level. It’s soft, easy to digest, and full of nutrients.
Yes, puffed rice is naturally gluten-free. Just ensure other ingredients are safe too.
