Jowar Millet Upma Rava (జొన్న ఉప్మా రవ్వ)

Description

Sorghum Millet Upma Rava (జొన్న ఉప్మా రవ్వ) – High-Fiber, Gluten-Free, and Nutritious

Sorghum Millet Upma Rava (known as జొన్న ఉప్మా రవ్వ in Telugu) is a highly nutritious, gluten-free alternative for making upma. Sorghum, or jowar, is a powerhouse of fiber, protein, and essential minerals like iron and calcium. It is a great option for those looking to improve digestion, manage blood sugar levels, and maintain heart health. With a low glycemic index, Sorghum Millet Upma Rava is perfect for those aiming for balanced blood sugar control, including diabetics.

This versatile millet rava is ideal for a healthy breakfast or light meal that keeps you feeling full and energized throughout the day.

Nutritional Information (Per 100g):

• Calories: 349 kcal
• Protein: 11 g
• Carbohydrates: 72 g
• Dietary Fiber: 8.5 g
• Fat: 1.9 g
• Iron: 4.1 mg
• Calcium: 25 mg
• Magnesium: 150 mg

Health Benefits of Sorghum Millet Upma Rava (జొన్న ఉప్మా రవ్వ):

• Rich in Fiber: Helps improve digestion, supports gut health, and promotes weight management.
• Low Glycemic Index: Helps in managing blood sugar levels, making it suitable for diabetics.
• Gluten-Free: A healthy alternative for individuals with gluten intolerance or on a gluten-free diet.
• Rich in Protein: Provides lasting energy and supports muscle health.
• Packed with Minerals: Contains iron, calcium, and magnesium for bone health and vitality.

How to Use Sorghum Millet Upma Rava (జొన్న ఉప్మా రవ్వ) to Make a Nutritious Upma

Ingredients:

• 1 cup Sorghum Millet Upma Rava (జొన్న 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 sorghum millet upma rava in a pan on low heat for 3-4 minutes until it becomes fragrant. Set aside.
2. Prepare the Tempering: Heat oil or ghee in a pan. Add mustard seeds, urad dal, and chana dal. Once the mustard seeds splutter, add green chilies, onions, and curry leaves. Sauté until the onions turn golden brown.
3. Cook the Rava: Add 2 cups of water to the pan and bring it to a boil. Add salt to taste, and then gradually stir in the roasted rava, stirring continuously to prevent lumps.
4. Simmer and Serve: Cook on low heat until the rava absorbs all the water. Fluff with a fork and garnish with fresh coriander leaves. Serve hot with chutney or pickle.