Ragi Rava Upma, Healthy Nachni Suji Upma


by
Ragi Upma (  Iron Rich)

4/5 stars  100% LIKED IT    3 REVIEWS ALL GOOD
રાગીનો ઉપમા ની રેસીપી - ગુજરાતી માં વાંચો (Ragi Rava Upma, Healthy Nachni Suji Upma in Gujarati) 

Added to 55 cookbooks   This recipe has been viewed 111684 times

ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with 20 amazing images.

Ragi upma is a quick to make breakfast which gains you few nutrients as well. This healthy nachni upma is comparatively a healthier option than semolina upma. Learn how to make ragi suji upma for breakfast.

To make this ragi rava upma, you need to dry roast the ragi flour and semolina first. They are in the ratio of 2:1. The next step is to make a tempering of hot oil, mustard seeds, curry leaves and asafoetida and then sauté the onions in it. Add the carrots and cook them for about a minute. Then add the roasted ragi-suji mixture along with salt and cook for 2 minutes so all the ingredients mix well. Finally add water and stir it continuously in one direction. Cook it for 2 to 3 minutes. Add coriander and keep it aside for 2 minutes. Healthy breakfast recipe is ready for serving.

When you want to have a healthy yet easy breakfast, ragi suji upma is the answer. This is a healthier option than a upma made solely of semolina. Rava is partially refined and thus devoid of some nutrients.

Ragi or red millet flour, on the other hand, is so full of fibre and iron, thus making this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Iron is a much needed nutrient to build your hemoglobin reserve. A serving of this healthy nachni upma fulfils 10% off your daily requirement of this nutrient.

When mixing after adding water, use a whisk to avoid any unnecessary lump formation. Make sure you serve ragi upma immediately or else it will turn lumpy.

Enjoy ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with step by step photos.

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Ragi Rava Upma, Healthy Nachni Suji Upma recipe - How to make Ragi Rava Upma, Healthy Nachni Suji Upma

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

For Ragi Rava Upma
1 cup ragi (nachni / red millet) flour
1/2 cup semolina (rava / sooji)
2 tsp oil
1 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)
2 to 3 curry leaves (kadi patta)
2 1/2 tsp finely chopped green chillies
1/4 cup finely chopped onions
1/2 cup finely chopped carrot
salt to taste
1/4 cup finely chopped coriander (dhania)
Method
For ragi rava upma

    For ragi rava upma
  1. To make ragi rava upma, dry roast the ragi flour and semolina in a broad non-stick kadhai on a medium flame for 4 to 5 minutes or till it turns light brown in colour, while stirring continuously. Keep aside.
  2. Heat the oil in a broad non-stick pan and add the mustard seeds.
  3. When the seeds crackle, add the asafoetida, curry leaves, green chillies and onions and sauté on a medium flame for 1 minute.
  4. Add the carrots and sauté on a medium flame for 1 more minute.
  5. Add the roasted ragi- semolina mixture and salt and sauté on a medium flame for 1 to 2 minutes.
  6. Add 4 cups of hot water and cook on a slow flame for 2 to 3 minutes or till the water evaporates, while stirring continuously.
  7. Add the coriander, mix well and cover and keep aside for 2 to 3 minutes.
  8. Serve the ragi rava upma immediately.

Ragi Rava Upma, Healthy Nachni Suji Upma recipe with step by step photos

If you like Ragi Rava Upma

  1. If you like Ragi Rava Upma, then also try other healthy upma recipes like    

Benefits of Ragi Rava Upma

  1. Ragi Rava Upma is a healthier choice for breakfast than plain sooji upma which is not very high on nutrient scale. 
  2. This upma boosts your iron levels by way of ragi flour and lots of coriander.
  3. Moreover the use of veggies like onions and carrots toss in some antioxidants to build immunity.
  4. These veggies also are a way of adding fiber to your diet and keep you satiated for long hours.
  5. Try and not to overboard with the portion size as ultimately ragi flour also has good amounts of carbs.

For Ragi Rava Upma

  1. For ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe, the first step is dry roasting. For that first add the ragi flour in a non-stick kadhai. 
  2. To that add semolina as well.
  3. Dry roast this on a medium flame for 4 to 5 minutes. The ragi flour and rava will turn slightly brown in colour. Remember to keep stirring continuously else the flour and semolina might burn. Keep this aside after roasting.
  4. Next begin tempering the healthy nachni upma. For that add around 2 tsp of oil in a broad non-stick pan. Allow the oil to heat.
  5. Immediately add mustard seeds and allow them to crackle.
  6. To this add asafoetida.
  7. Add curry leaves also.
  8. Add some finely chopped green chillies as well.
  9. Along with these ingredients add finely chopped onions also.
  10. Now sauté all these ingredients of ragi rava upma for 1 minute. Use a flat ladle for roasting, that’s the best.
  11. Add some finely chopped carrot for added fiber.
  12. Sauté the carrots also on a medium flame for 1 minute.
  13. Add the roasted ragi- semolina mixture to the veggies.
  14. Add salt as per taste.
  15. Again roast these ingredients for 1 to 2 minutes. Ensure not to over roast at this stage.
  16. Add 4 cups of hot water to make healthy breakfast recipe.
  17. Immediately mix all the ingredients in a circular motion continuously and cook on a slow flame for 2 to 3 minutes. Mix the ingredients in any one directions only – clockwise or anti-clockwise. Mixing in 2 directions alternately will lead to formation of lumps. Also use a whisk if you feel that the mixture is turning lumpy.
  18. Add lots of finely chopped coriander and mix well.
  19. Close with a lid and keep the ragi suji upma for breakfast aside for 2 to 3 minutes. This would help the fresh flavours of coriander mix in the upma.
  20. Serve ragi rava upma immediately.
  21. If you like ragi upma recipe then also try other healthy breakfast ideas like Nutritious Jowar and Tomato Chila and Healthy Oats Dosa
     
     
Accompaniments

Fresh Garlic Chutney ( Low Calorie Healthy Cooking ) 
Garlic Tomato Chutney, Tomato Garlic Chutney 

Nutrient values (Abbrv) per serving
Energy216 cal
Protein4.8 g
Carbohydrates42.1 g
Fiber5.1 g
Fat3.2 g
Cholesterol0 mg
Sodium15.7 mg

RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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Reviews

Ragi Upma ( Iron Rich)
5
 on 09 Aug 18 08:48 PM


Ragi Upma ( Iron Rich)
5
 on 30 Dec 15 04:06 PM


i am gluten sensitive. so this recipe is wonderful for me. i substitute semolina with rice flour.
Ragi Upma ( Iron Rich)
3
 on 16 Feb 15 04:38 PM


Love this recipe.