Gluten Free | Sugar Free | Low GI | Low Carb | Vegan
|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|
|Coconut Oil||2 Tsp||0||Negligible|
Note: All ingredients used should be organic, free from pesticides and Non-GMO.
METHOD OF COOKING
- – 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.
- – When the pressure settles down, fluff up.
- – Heat a pan with oil; allow cumin and mustard to crackle. Fry chilies, onions and ginger.
- – Add the veggies and sauté for 2 mins.
- – Cover and cook until soft done. If needed sprinkle some water and cook.
- – Add salt and Stir.
- – Add lemon juice and crushed groundnuts.
Nutritional Chart (Nutrients/Serving)
|Energy (Kcal)||Protein (Grams)||Carbohydrates (Grams)||Fats (Grams)|
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.