Barnyard Millet Upma Ravva(ఊధలు ఉప్మా రవ్వ)

Description

Barnyard Millet Upma Rava (ఊధలు ఉప్మా రవ్వ) – Nutritious, Gluten-Free, and High in Fiber

Barnyard Millet Upma Rava (known as ఊధలు ఉప్మా రవ్వ in Telugu) is a wholesome, gluten-free alternative for making upma. Barnyard millet is a rich source of dietary fiber, protein, and essential minerals, making it an ideal choice for those looking to improve their digestive health and manage blood sugar levels. With a low glycemic index, barnyard millet helps in regulating glucose levels and promotes healthy weight management.

Perfect for breakfast or a light meal, Barnyard Millet Upma Rava is easy to digest, nutrient-dense, and a delicious way to incorporate healthy grains into your diet.

Nutritional Information (Per 100g):

• Calories: 342 kcal
• Protein: 9.8 g
• Carbohydrates: 67 g
• Dietary Fiber: 13 g
• Fat: 2.1 g
• Iron: 3.5 mg
• Magnesium: 80 mg
• Calcium: 20 mg

Health Benefits of Barnyard Millet Upma Rava (ఊధలు ఉప్మా రవ్వ):

• High in Dietary Fiber: Supports digestive health and promotes a healthy gut.
• Low Glycemic Index: Helps in controlling blood sugar levels, ideal for diabetics.
• Gluten-Free: Suitable for those with gluten intolerance or following a gluten-free diet.
• Rich in Protein: Provides energy and supports muscle growth and repair.
• Loaded with Essential Minerals: Contains iron, magnesium, and calcium for overall health and vitality.

How to Use Barnyard Millet Upma Rava (ఊధలు ఉప్మా రవ్వ) to Make a Healthy Upma

Ingredients:

• 1 cup Barnyard Millet Upma Rava (ఊధలు ఉప్మా రవ్వ)
• 2 cups water
• 1 tbsp oil or ghee
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 tsp chana dal
• 1-2 green chilies (chopped)
• 1 onion (finely chopped)
• Curry leaves and coriander leaves (optional)
• Salt to taste

Method:

1. Dry Roast the Rava: Lightly roast 1 cup of barnyard millet upma rava in a pan over low heat for 3-4 minutes until it releases a light nutty aroma. Set aside.
2. Prepare the Tempering: Heat oil or ghee in a pan. Add mustard seeds, urad dal, and chana dal. Once they splutter, add green chilies, onions, and curry leaves. Sauté until the onions turn golden.
3. Cook the Rava: Add 2 cups of water to the pan and salt to taste. Bring to a boil, then stir in the roasted rava while continuously stirring to avoid lumps.
4. Simmer and Serve: Cook on low heat until the rava absorbs all the water. Fluff with a fork and garnish with coriander leaves. Serve hot with chutney or pickle.