Rava Uppittu with Peas, Peanuts and Paneer

Name: Rava Uppittu with Peas, Peanuts and Paneer
Yield: 2 (about 280 g each)
Cuisine: Karnataka
Ingredients: 80 g Bombay rava (sooji) · 80 g full-fat paneer, in 1 cm cubes · 60 g green peas · 15 g peanuts; 50 g onion, 40 g carrot, 40 g beans, all finely chopped; 10 g groundnut oil (2 tsp) — ghee is traditional · ½ tsp mustard seeds · 5 g urad dal · 5 g chana dal · 10 curry leaves · 2 green chillies · 1 tsp grated ginger; 400 ml water · 3 g salt · 1 tbsp lemon juice · 2 tbsp coriander

BreakfastVegetarianGood sourceB14

Karnataka's uppittu, with green peas and cubes of paneer folded in, becomes a filling breakfast with three times the protein of a plain upma.

Region: Karnataka
Status: Adaptation — traditional uppittu with paneer and extra peas
Diet label: Strictly vegetarian, egg-free
Time: Prep 10 min · Cook 15 min · Total 25 min
Serves: 2 (about 280 g each)
Difficulty: Easy
Good for: Weekday breakfast, tiffin
Tags: Good source · Quick · No added sugar · Soy-free · Whey-free
Allergens: Gluten (wheat), milk, peanuts

Nutrition (estimated)

Calories: 390 kcal
Protein: 18 g
Carbs: 44 g
Fat: 15 g
Fibre: 10 g

Headline values are per serving, as written.

	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Total sugars	Protein per 100 kcal
Per serving	390	18 g	44 g	15 g	5 g	10 g	8 g	4.5 g

Good source · 4.5 g per 100 kcal. A typical plain upma of the same weight gives about 6 g protein. Values checked against IFCT 2017 on 14 Oct 2026.

Ingredients

80 g Bombay rava (sooji) · 80 g full-fat paneer, in 1 cm cubes · 60 g green peas · 15 g peanuts
50 g onion, 40 g carrot, 40 g beans, all finely chopped
10 g groundnut oil (2 tsp) — ghee is traditional · ½ tsp mustard seeds · 5 g urad dal · 5 g chana dal · 10 curry leaves · 2 green chillies · 1 tsp grated ginger
400 ml water · 3 g salt · 1 tbsp lemon juice · 2 tbsp coriander

Method

Dry-roast rava in a kadhai on medium-low for 5–6 minutes, stirring, until fragrant and very lightly coloured. Set aside.
Heat oil. Add mustard seeds; when they pop, add urad dal, chana dal and peanuts. Fry 1–2 minutes until golden.
Add curry leaves, chillies, ginger and onion. Cook 3 minutes until soft.
Add carrot, beans and peas; cook 2 minutes.
Add water and salt; bring to a rolling boil.
Lower the heat. Pour in the rava in a thin stream, stirring constantly to prevent lumps.
Fold in the paneer. Cover and cook on low for 2–3 minutes until the rava is fluffy and the water absorbed.
Finish with lemon juice and coriander.

Protein optimisation

Paneer supplies 7 g per serving, rava 4.5 g, peas 2 g, peanuts and dals 3 g.
Boost: increase paneer to 120 g (+3.5 g protein, +50 kcal, +4 g fat per serving), or serve with 100 g curd (+3.5 g protein, +60 kcal).

Variations, serving and storage

Regional: Tamil Nadu rava kichadi — add tomato and ½ tsp sambar powder and finish with 5 g ghee.
Substitution: broken wheat (dalia) or vermicelli in place of rava; adjust water to package directions.
Storage: 1 day refrigerated; reheat with a sprinkle of water, covered.
Food safety: do not leave cooked uppittu with paneer at room temperature for more than 2 hours.
Meal prep: roast rava in bulk; it keeps 1 month in an airtight jar.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com