The Basic Principle of Fasting Foods
In many religious traditions, particularly within Hinduism, fasting (known as vrat or upvas) involves following a sattvic diet to cleanse the body and mind. This means abstaining from foods considered tamasic (dulling) or rajasic (overly stimulating), which typically includes common grains, legumes, onions, and garlic. For this reason, traditional upma, which is made from semolina (sooji), is not allowed during strict fasts because semolina is a wheat product. However, this does not mean all forms of upma are prohibited. Devotees have adapted the recipe using fasting-compliant ingredients, creating flavorful and nourishing alternatives that adhere to religious guidelines.
Permissible Fasting Upma Variations
For those observing a fast, several grains can serve as a substitute for semolina, allowing for a permissible upma dish. These include:
- Samak Rice Upma: Also known as barnyard millet, samak ke chawal is a popular choice during fasts like Navratri and Ekadashi. It cooks similarly to broken rice and provides a soft, satisfying texture. Chef Kunal Kapur has featured recipes for this version, confirming its validity in fasting diets.
- Kuttu Upma: This variant uses buckwheat flour (kuttu ka atta) or buckwheat groats, offering a nutty flavor and dense texture. Buckwheat is not a grain in the botanical sense, making it a viable fasting food.
- Sabudana Upma: Made from tapioca pearls (sabudana), this is one of the most widely consumed fasting dishes, and upma-style preparations are common. The tapioca pearls are first soaked and then cooked with other fasting-friendly ingredients to create a chewy and delicious meal.
- Rajgira Upma: Using amaranth seeds (rajgira), this upma offers a higher protein content and a unique flavor. It is also gluten-free and suitable for many types of vrat.
Comparison Table: Fasting Upma vs. Traditional Upma
| Feature | Fasting (Vrat) Upma | Traditional Upma |
|---|---|---|
| Main Ingredient | Barnyard millet (sama), buckwheat (kuttu), sago (sabudana), or amaranth (rajgira). | Semolina (sooji). |
| Salt | Rock salt (sendha namak) only. | Regular table salt. |
| Oil | Pure ghee or certain cold-pressed oils like peanut oil. | Refined oils or vegetable oil. |
| Spices | Permissible spices include cumin seeds, green chilies, black pepper, and coriander leaves. | Typically includes mustard seeds, asafoetida (hing), and sometimes turmeric. |
| Vegetables | Restricted to fasting-approved vegetables like potatoes, sweet potatoes, pumpkin, and tomatoes. | A wide variety of vegetables, including peas, carrots, onions, and beans. |
| Legumes | Excluded, as they are generally not allowed during fasts. | Can include chana dal and urad dal for tempering. |
How to Prepare Fasting-Friendly Upma
To prepare a permissible upma, the process is similar to the traditional method, but with careful substitutions. First, select a fasting-approved base like barnyard millet or sabudana. For example, when using sama ke chawal, wash and soak the millet for about 20 minutes. In a pan, heat pure ghee or groundnut oil and temper with cumin seeds. Add chopped green chilies and other allowed vegetables like boiled potatoes or tomatoes. Sauté briefly, then add the soaked millet, rock salt (sendha namak), and water. Cook until the water is absorbed and the millet is tender. Garnish with roasted peanuts and fresh coriander leaves, which are also permissible.
Conclusion
While a conventional upma made with semolina is not suitable for fasting and praying due to its main ingredient, a modified version using fasting-compliant substitutes is not only permissible but also a popular meal during many Hindu fasts. By choosing barnyard millet, buckwheat, or sago and adhering to the specific rules regarding salt, oil, and spices, one can enjoy a nourishing and spiritually appropriate upma. This practice highlights how ancient traditions can be adapted to fit modern lifestyles while retaining their core principles of purity and devotion. For many, the modified upma provides a source of energy and comfort during periods of spiritual observance, proving that fasting does not have to mean missing out on delicious and fulfilling meals.
Resources
For more detailed recipes and guidelines on fasting, consult spiritual texts and community elders to ensure adherence to local and specific practices. Online resources from reputable spiritual or health organizations, like Medanta, can also be helpful.
Fasting is More Than Just Food
Beyond the specific food items, the practice of fasting is a deeply spiritual act focused on discipline and connection with the divine. Adopting a sattvic diet is one part of this, but the intention and devotion behind the practice are what truly count. Fasting can help foster self-control, improve mental clarity, and deepen one's spiritual journey.
Practical Considerations
For individuals with health conditions, it's essential to consult a doctor before undertaking any fast. Religious guidelines typically provide exemptions for the elderly, children, and those who are ill, allowing them to participate in the spiritual observance in other ways. The ultimate goal is to connect with the divine, and that can be achieved through prayer and meditation even if a strict food fast is not possible.
Regional Variations
It's important to remember that fasting rules can vary by region and specific traditions. What is considered a permissible substitute in one area might differ in another. Always confirm with community elders or trusted spiritual leaders regarding the specific rules for your fast.
The Spiritual Purpose
Ultimately, fasting is about focusing on spiritual growth rather than physical hunger. By temporarily abstaining from certain foods, individuals are encouraged to direct their energy toward prayer, meditation, and spiritual reflection. The modified upma, prepared with care and pure ingredients, becomes a way to honor this spiritual discipline while maintaining physical well-being.
