Pearl Millet Upma Rava(సజ్జలు ఉప్మ రవ్వ)

Description

Pearl Millet Upma Rava (సజ్జలు ఉప్మా రవ్వ) – Gluten-Free, Protein-Rich, and Wholesome

Pearl Millet Upma Rava (known as సజ్జలు ఉప్మా రవ్వ in Telugu) is a nutritious, gluten-free option for making upma. Made from pearl millet (bajra), this upma rava is packed with essential nutrients such as dietary fiber, protein, and vital minerals like iron and magnesium. Pearl millet is known for its high fiber content and is a great option for those looking to maintain digestive health and manage blood sugar levels.

Ideal for a healthy breakfast or a light snack, Pearl Millet Upma Rava provides a wholesome, tasty alternative to traditional semolina, while delivering a host of health benefits. Naturally sourced, it is free from chemicals and preservatives.

Nutritional Information (Per 100g):

• Calories: 347 kcal
• Protein: 10.6 g
• Carbohydrates: 67 g
• Dietary Fiber: 8 g
• Fat: 5 g
• Iron: 8 mg
• Magnesium: 137 mg
• Calcium: 42 mg

Health Benefits of Pearl Millet Upma Rava (సజ్జలు ఉప్మా రవ్వ):

• High in Dietary Fiber: Supports a healthy digestive system and aids in maintaining a balanced gut.
• Rich in Protein: Helps in muscle growth and overall energy production.
• Low Glycemic Index: Helps regulate blood sugar levels, making it suitable for diabetics.
• Gluten-Free: Ideal for those with gluten intolerance or following a gluten-free diet.
• Rich in Minerals: Provides essential minerals like iron, magnesium, and calcium, promoting bone health and vitality.

How to Use Pearl Millet Upma Rava (సజ్జలు ఉప్మా రవ్వ) to Make a Nutritious Upma

Ingredients:

• 1 cup Pearl Millet Upma Rava (సజ్జలు 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: Dry roast 1 cup of pearl millet upma rava in a pan over low heat until it gives off a light, nutty aroma. Set aside.
2. Temper the Spices: Heat oil or ghee in a pan. Add mustard seeds, urad dal, and chana dal. Once the mustard seeds crackle, add green chilies, onions, and curry leaves. Sauté until the onions turn golden brown.
3. Cook the Rava: Pour 2 cups of water into the pan, add salt, and bring it to a boil. Slowly stir in the roasted pearl millet upma rava, making sure there are no lumps.
4. Simmer and Serve: Cook on low heat until the water is fully absorbed, and the upma reaches the desired consistency. Garnish with fresh coriander leaves and serve hot with chutney or pickle.