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November 22, 2011


I made this upma for dinner yesterday. Its a simple one pot meal. It tastes best with sambhar.I add equal amount of rice and green gram dal in this upma. So its very filling and rich in protein. We wanted little mushy . So i added more water.But if u add the quantity of water given below , u'll get the rice grains separate and fluffy..Please use the water according to ur choice.
green gram upma

  • Steamed rice or Raw rice - 1/2 cup
  • Green gram / Pacha payaru - 1/2 cup
  • Water - 1 - 1.25 cups
  • Salt - As needed
To temper
  • Cooking oil - 1 tbsp
  • Mustard seeds - 1/2 tsp
  • Urad dal - 1/2 tsp
  • Channa dal - 1/2tsp
  • Green chilly - 2 no (slit into two)
  • Curry leaves - A few
  • Ginger- 1 inch (cut into pieces)
  • Hing / Asafetida - 3-4 generous pinches

  • Heat a kadai and dry roast the rice till it slightly puffs up.
  • In the same kadai add a tsp of oil and roast the green gram until nice aroma arises.It may take 5-8 mins.
  • Now heat 1 tbsp of oil and temper the items given above in the same order.
  • Then add the roasted rice and dal. Add the required water and salt .Transfer everything into a pressure cooker.
  • Add a drop of oil and a pinch of hing .Pressure cook for one whistle.
Delicious upma is ready to serve. I served with AAB sambhar.

The green gram is one of the most wholesome among pulses in India. It is free from the heaviness and tendency to flatulence, which is associated with other pulses.

The green gram forms a very nutritious article of diet. It is consumed in the form of whole dried seeds and in the form of dal prepared by splitting the seeds in a mill. The sprouted mung beans are a highly nutritious food. The beans are soaked overnight, drained and placed in containers in a dark room. They are sprinkled with water every few hours and the sprouts are ready in about three days. One pound of dry beans gives six to eight pounds of sprouts. There is an amazing increase in nutrients in sprouted beans when compared to their dried embryo.

Natural Benefits and Curative Properties of Green Gram.

Cooked dal of green gram is a very digestive food for invalid and sick persons. Its regular use during childhood, pregnancy and lactation helps one to get the required nutrition and promote health. It is an aperient i.e. a laxative. when given in large quantities. The soup made from it is the best article of diet after recovery from acute illness.
Applied in the form of powder. it is said to be useful in relieving the heat or burning of the eyes. A poultice of this powder is useful for checking secretion of milk and reducing distention of the mammary glands
  • Fevers :- Water in which green grams arc soaked is an excellent medicine during cholera, measles, chicken-pox, small-pox, typhoid and all types of fevers. It can be given in a small quantity even during acute phase of appendicitis.
  • Beauty-Aid :- Flour of the green gram is an excellent detergent and can be used as a substitute for soap. It removes the dirt and does not cause any skin irritation. Its application over the face bleaches the color and gives good complexion. Black gram flour is also used for washing the hair with green gram paste to lengthen hair and prevent dandruff.

Uses of Green Gram

The dried beans are boiled and are eaten whole or after splitting into dhal. They are parched and ground into flour after removal of the seed-coat. This flour is used in various Indian and Chinese dishes. The green pods are eaten as a vegetable. In China and the United States it is used for bean sprouts.

Green Gram (Whole dried Seeds)*

Food Value
Minerals and Vitamins
Moisture - 10.4% Calcium - 124 mg
Protein - 24.0% Phosphorus - 326 mg
Fat - 1.3% Iron - 7.3mg
Fibre - 4.1% Small amount of Vitamin B Complex
Minerals - 3.5% Carbohydrates - 56.7% Calorific Value - 334
*Values per 100 gm's edible portion


  1. Healthy and delicious Upma...looks yummy!

  2. Healthy and delicious combo..yum

  3. Hi Chitra,
    Thanks a lot for visitng my space and leaving such lovely comments.

    You had a really good blog with such useful info on each recipe ingredient. Very nice idea!

    Will be visiting here more...hope to see you again!


  4. Deliciously Healthy & a quickie too.... I love such tempting rice preps.... :D

    Ash... :)

  5. Omg, super delicious and irresistible upma..

  6. Healthy upma,looks inviting and filling.

  7. nice! looks like a cross between upm, pongal and khichdi! yumm1

  8. that's a very healthy and filling breakfast or dinner option...:)

  9. innovative flavors n looks especially tasty chitra..;)
    Tasty Appetite

  10. this looks wonderful
    thank you for sharing the benefits of green gram

  11. Healthy n delicious upma sounds interesting...wonderful info!!

  12. Adding dhal to the upma makes it more filling and protein rich. Nice idea to balance the nutrition.

  13. Adding dhal to the upma makes it more filling and protein rich. Nice idea to balance the nutrition.

  14. Healthy and tasty upma...filling for breakfast too

  15. very delicious upma..healthy too

  16. thanks for visiting my space n your wonderful comments.....u too hav a wonderful space here.....upma is one of my daughter's favorites...surely giv it a try next time.....following u too :-)

  17. Wow!,Luv it Chitra.A Versatile Blogger Award is waiting for U at my space.Come and collect it pls.

  18. wow, so healthy and delicious, bookmarked it..

  19. Healthy & tasty upma..Love it Chitra ;)
    Prathima Rao
    Prats Corner

  20. That's surely a healthy one pot meal. And nice way to make us aware of the health benefits Chitra.

  21. Delicioiusly done upma..
    Following you :-)
    Hope u'll drop by my space n follow it too
    Ongoing Event -Christmas Delicacy (15 Nov-31 Dec 2011)
    Erivum Puliyum

  22. Deliciously done upma..
    following you :-)
    Hope u'll drop by my space n follow it too..
    Ongoing Event -Christmas Delicacy (15 Nov-31 Dec 2011)
    Erivum Puliyum

  23. My mum usually makes this rice and green gram combo as "Kanji" its more like a soup. Upma is a great variation, more flavourful too.I'd love to try this.

  24. healthy and filling upma, tasty indeed...looks inviting...thanks for visiting my space n leaving your lovely comment...just scrolled your recipes n love it totally...glad to follow you...plz do visit mine n follow me (if u like) and stay connected :) thank you!!

  25. Healthy, simple and delicious!

  26. Very healthy and delicious! Thanks for visiting & the following. You have a lovely blog here. Now following you :)

  27. Wow, nice recipe!! looks new to me..will try it sometime.
    Lovely blog..happy to follow u :)


  28. Hi!
    I love the Kitchen Clinic!!!! Useful information!!!!

  29. Hi, Am a Coimbatorian, In our place Arisiparuppu rice is very authentic, normally we also do green gram with rice, my mom do best, it resembles the same...


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