Today, I am going to share with you how to make upma for weight loss and total calories in suji or rava upma and dalia upma.

In this article I will share with you two different upma recipes.

The first one is called Dalia Upma and the second is known as Rava or Suji Upma.

Both of these diet snack recipes are super easy to prepare and very much weight loss friendly.

I prefer to use either ghee or mustard oil in the preparation.

I refrain from using refined oil in the preparation of any diet recipes for weight loss.

So, let us get started with knowing the total calories in rava or suji upma and dalia upma.

Towards the end of the article, we will see how to make upma and dalia upma.

Table of Contents

Total calories in upma (Rava or Suji)

The total calories in upma (Rava/Suji) are around 250 per serving ( 210 per 100 grams). In which, you get 1.8 g of protein, 3.7 grams of fat, and 45 grams of carbs.

Below is a nutrient chart of total calories in upma.

Nutrient name	Calories in upma (per serving)*
Protein	1.8 grams
Fat	3.7 grams
Carbs	45 grams
Total calories	250 calories

“*” = estimated values

The total calories in Rava or Semolina upma are around 250 calories which makes it a perfect meal for your breakfast or evening snack.

Calories in Dalia Upma

The total calories in Dalia upma are around approx 130 per serving. In which, you get around 4 grams of protein, 3 grams of fat, and 25 grams of carbs.

Find the nutrient chart table of Dalia Upma.

Nutrient name	Calories in dalia upma (per serving)*
Protein	4 grams
Fat	3 grams
Carbs	25 grams
Total calories	130 calories

“*” = estimated values

As you can see Dalia Upma has approx 130 calories per serving making a perfect weight loss diet.

Once you have known the total calories in Rava Upma and Dalia Upma, it is time to check the recipes.

So, let’s get started with the recipes…

How to make Dalia Upma

To make it an even more weight loss-friendly diet, I have added a mixture of different veggies.

You can customize this Dalia Upma recipe as per your favorite veggies.

So, let’s get started with the list of ingredients first.

List of ingredients for Vegetable Dalia Upma (2 servings)

Wheat daliya: 1/2 cup
Carrot: 1 tbsp (chopped)
Capsicum: 1 tbsp (chopped)
French beans- 1 tbsp (chopped)
Tomato: 1 (chopped)
Green chilli: 2 (chopped)
Ginger: 1/2 tsp (grated)
Coriander leaves: 1 tbsp (chopped)
Lemon juice: 1 tsp
Black mustard seeds: 1 tsp
Split black gram: 1 tsp
Curry leaves: 5-6
Roasted ground nuts: 1 tbsp
Turmeric powder: 1/3 tsp
Oil (ghee/mustard oil): 2 tsps
Salt: As per taste
Mint leaves: few leaves for garnishing
Water: 1.5 cups

How to make Dalia Upma recipe: Preparation method

Heat a pressure cooker and oil or ghee
Add mustard seeds and let them splutter well
Now add split black gram and curry leaves, stir them
Add chopped green chilies and ginger, stir them
It is time to add dalia and fry it for 2 minutes
Now, add all chopped veggies one by one in the cooker and stir them well
Next, add chopped tomatoes and fry them for 2 minutes
Add 1.5 cups of water
Add turmeric powder and salt, mix everything well
Close the cooker with the lid and cook for 2 whistles. Make sure, to whistle first at medium flame and second on low flame
After 2 whistles, switch off the flame and let it cool down
Open the lid and check the dalia if water has been absorbed properly or not
Add roasted ground nuts and coriander leaves, mix well
Finally, add lemon juice and mix well

Your diet dalia upma is ready to yum on

Dalia upma video recipe by @kitchen Gyaan

I hope you enjoyed learning prepraing dalia upma recipe for weight loss.

More weight loss friendly recipes for you

Let’s now see how to make rava upma…

How to make Upma (Rava/Suji/Semolina)

Have a look at the list of ingredients required to prepare rava upma recipe.

List of ingredients for Rava Upma Recipe (2 servings)

Semolina (suji/rava)- 1 cup
Chopped tomato- 1 medium size
Chopped capsicum – 1 tbsp
Chopped carrot- 1 tbsp
Chopped french beans- 1 tbsp
Green peas – 1tbsp
Lemon juice – 1 tsp
Split black gram- 1 tsp
Split begal gram – 2 tsps
Red mustard seeds- 1 tsp
Grated ginger- 1 inch
Curry leaves – 8-10
Chopped green chilli – 2
Broken cashew nuts – 8 to10 Pcs
Salt – As per taste
Ghee/mustard oil – 1.5 tbsps
Water – 2.5 cups

How to make Vegetable Rava Upma: Preparation method

Heat a pan and add semolina or Rava/Suji
Roast the semolina until a nice roasting aroma comes. Make sure, not to let its color change
Take semolina out in a separate plate
In the same pan, add oil and let it heat
Roast cashew nuts until they turn light golden brown, take them out
In the same oil, add mustard seeds and let them splutter well
Now add split Bengal grams, split black grams, curry leaves, ginger, and chilies, fry them for a few seconds
Its time to add all chopped veggies one by one and saute them well
Now add water (around 2.5 cups), for 1 cup suji add 2.5 cups of water
Cover the pan with a lid and let the ingredients boil properly
Now remove the lid and add roasted semolina slowly
Stir semolina properly while you are adding it to the pan to avoid any lumps
Now add salt and mix everything well
Now cover the pan and let it cook for another 4 to 5 minutes. Cook until water absorbs properly
Remove the lid and mix everything well
Add lemon juice and cashew nuts, mix well
Switch off the flame and take out your semolina on a separate plate. Enjoy your diet Rava Upma

Preparation time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

I hope you enjoyed this healthy veggies rava upma recipes for your weight loss diet plan.

If you have any question regarding the recipes, do let me know on Instagram