Fluffy semolina upma studded with peas, carrot and crunchy peanuts, tempered with mustard and curry leaves. Quick, familiar and easy on match-day nerves.
- Energy
- 331 kcal
- Protein
- 10 g
- Carbs
- 47 g
- Fat
- 12 g
Great for: Spinner, Wicketkeeper, Batter, Junior (12–18)
Why it works
A match-morning meal should be carbohydrate-led and moderate in fat and fibre; about 1–4 g/kg carbohydrate 1–4 hours before play is the usual guide. Upma is light, quick to make and easy to scale up, and the peas and peanuts add some protein without making it heavy.
When: 2–3 hours before a match or training.
Ingredients
- 100 g (½ cup + 1 tbsp) Bombay rava (semolina), dry-roasted
- 60 g Green peas
- 50 g Carrot, diced
- 60 g Onion, chopped
- 20 g (2 tbsp) Peanuts
- 12 g (2½ tsp) Wood-pressed groundnut oil Panjeri House
- to taste Mustard seeds, chana dal, curry leaves, green chilli, ginger, salt, lemon
- 300 ml Water
Method
- Dry-roast rava on low heat until fragrant but not brown. Set aside.
- Heat oil, add mustard seeds, a few chana dal grains, peanuts, curry leaves, ginger and green chilli. Fry until the peanuts crackle.
- Add onion, carrot and peas and sauté for 3–4 minutes.
- Pour in water with salt and bring to a rolling boil. Lower the heat and add the rava in a thin stream, stirring to avoid lumps.
- Cover and cook 2–3 minutes until fluffy. Finish with lemon juice and coriander.
Coach’s tips
- Serve with a cup of curd if you are eating it 3–4 hours out and want a little more protein.
- Swap rava for jowar or foxtail millet rava for a millet version; add a little more water.
- Pack in a steel tiffin for early away matches; it keeps well for a few hours in the shade.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.