Vegetable Millet Upma

non-veg non-veg Gluten Free | Sugar Free | Low GI | Low Carb  | Vegan

 

INGREDIENT QUANTITY GLYCEMIC INDEX LEVEL
Foxtail Millet ¼ Cup (Dry Weight) <50 Low
Groundnuts Fistful (Roasted) <15 Very Low
Chopped Vegetables 1 Small Cup (Capsicum, Carrots, Cabbage, Onions) <15 Very Low
Green Chillies 2-3 0 Negligible
Ginger Chopped 0 Negligible
Coconut Oil 2 Tsp 0 Negligible

Note: All ingredients used should be organic, free from pesticides and Non-GMO.

METHOD OF COOKING

  1. – Wash and soak foxtail millet for at least 4 hours. Drain and add 1 cup water and pressure cook for 2 whistles on medium flame with little turmeric. 1 more whistle on a low flame.
  2. – When the pressure settles down, fluff up.
  3. – Heat a pan with oil; allow cumin and mustard to crackle. Fry chilies, onions and ginger.
  4. – Add the veggies and sauté for 2 mins.
  5. – Cover and cook until soft done. If needed sprinkle some water and cook.
  6. – Add salt and Stir.
  7. – Add lemon juice and crushed groundnuts.

Nutritional Chart (Nutrients/Serving)

Energy (Kcal) Protein (Grams) Carbohydrates (Grams) Fats (Grams)
227 4 10 197

Nutritional Comments: A great variation to your regular rava upma, the glycemic index of foxtail millets is low, with high amounts of potassium and calcium giving you a healthy diabetic snack or breakfast to feast on but do limit your serving of millet to the quantity mentioned above or to half a cup atmost. To make it healthier add a handful of spouted moong to add to protein and vitamin C to this recipe.

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