It’s loaded with vegetables, high in protein, low in GI which makes it good for diabetics. Quinoa upma is one such recipe that replaces semolina (sooji) with quinoa to make a power-packed, protein-rich morning meal. Make this traditional Indian breakfast with broken wheat Upma with this quick and easy recipe. Dalia Upma is a healthy tasty breakfast recipe of Upma made with broken wheat or cracked wheat. : Calorie breakdown: 14% fat, 73% carbs, 13% protein. It tastes just as great as sooji upma and is definitely worth a try. Rava or sooji is a superfood which is a good source of protein and healthy carbs.HighlightsUpma is a classic South High Protein Breakfast: This Quick And Easy Rava Upma Can Be … There is something about south Indian cuisine that pulls us every time we want something light and comforting after a long day. There are 209 calories in 100 grams of Upma. Calories in Upma based on the calories, fat, protein, carbs and other nutrition information submitted for Upma. Upma … Be it the fluffy idlis, comforting sambar or the yummy stuffed dosas, south Indian food makes for one of the best options for breakfast lunch or dinner on any given day. It is 100% vegetarian and can be made vegan.