Wheat Semolina Upma | Godumai Rava Upma | Samba Rava Diabetic friendly Recipe

Samba Rava or Wheat Semolina Upma is one of my favourite and go to recipe these day. I simply love to enjoy this upma with Ketchup or curd. There is a slight twist to this recipe and I learnt this from R's aunt who made this for us when we visited her. Also I find samba rav/ wheat sooji at its best in Tamilnadu, in Karnataka we get very course wheat rava that resemble saw dust... grrr.. So on our way back we picked a 5 kg Wheat rava back home :) and ever since I have made this upma countless number of times. You might ask me does this sooji even have a taste? well the secret is in the preparation really. Of course me being me tried various versions of breakfast & dinner recipes using Samba rava which will appear in the blog I promise. You know many of my friends do not like samba rava and one big reason is that it tastes bland and unlike the white sooji its counterpart which absorbs much flavours samba is a little tricky, but don't worry this recipe will sure result in a great tasting upma with flavour. I have posted earlier a Samba Rava upma which is more like a main which needs a curry to to paired with unlike this recipe here.


Recipe Source ~ R's aunt
Prep & cook time ~ 10 mins
Serves ~ 2-3 
Serving suggestion ~ Tomato Ketch up or Curd & pickle, Curry


Samba Rava/ Wheat Sooji/ Wheat Semolina - 1 cup
Onion - 1 large chopped fine
Tomato - 1 large chopped fine
Green chilli - 5-6 chopped
Ginger - 1" chopped fine
Curry leaves - 1 spring
Coconut oil - 2 tbsp (a must as this adds flavour)
Mustard seeds - 1 tsp
Urad dal - 1/2 tsp
Chana dal - 1/2 tsp
Coriander leaves - 1 tbsp chopped

  • In a wide non stick pan on medium flame, roast the wheat rava for 3-4 minutes. Transfer to a plate to cool down, set aside.
  • In the same pan heat coconut oil, splutter mustard seeds then add urad dal, channa dal, ginger, curry leaves, onions, green chilli and saute until the onions are half cooked. 
  • Now add roasted rava salt and mix well, pour the boiling water and cook covered with a lid for 3 minutes in medium flame.
  • Once the water evaporates, stir the upma such that it is like a thick mass.
Serve warm with tomato ketchup, curry or curd

Cooks Wisdom

- Coconut oil adds favour to this upma, you can also add ghee or vegetable oil
- Its a mind flavoured upma and not too spicy if you want more spice then add 2 extra green chilli.
-Garnish with mint or coriander leaves for additional flavour


  1. One healthy, healthy yummy upma...

  2. is wheat rawa is same as dalia? your upma looks so good. fluffy and yum.

    1. Hi Sayanthani dalia is similar to samba or wheat rava ;-) hope this helps

  3. looks colorful flavorful and yummy..

  4. i have never tried wheat rava...konjam parcel anupeda....

  5. healthy and awesome upma......

  6. Yummy looking upma and the fact that diabetic are not left behind :)

  7. very very inviting upma with wheat rava:) a healthy way to start a day with these yummy upma for breakfast with a bowl of coconut chutney :) so tempting !!

  8. Really nice Priya.
    Thanks for sharing.

  9. I love this a lot too... nice one

  10. My all time favourite upma.. Easy, quick and healthy recipe.. Love your new header..

  11. super tempting and a healthy recipe, gotta try it

  12. healthy upma, like the last click :-)

  13. Healthy and such a super filling breakfast,somehow i love with thick coconut chutney.

  14. How much of water for one cup. Is it one or one and a half


Thank you for visiting, I hope you enjoyed my recipes :-) In case you have tried any of the recipes featured here, do let me know in the comment section. For any other queries email me - cooklikepriya(at)gmail.com

Priya Ranjit

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