Ragi Upma ( Iron Rich)

Ragi Upma (  Iron Rich)

4/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

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Ragi Upma is a great breakfast option when you want to have a healthy yet easy breakfast. Red millet flour, so full of fibre and iron, makes 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. Make sure you serve it immediately or it will turn lumpy.

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Ragi Upma ( Iron Rich) recipe - How to make Ragi Upma ( Iron Rich)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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  1. 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 hot.

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Nutrient values per serving
Energy210 cal
Protein4.7 g
Carbohydrates40.8 g
Fiber4.6 g
Fat3.1 g
Cholesterol0 mg
Vitamin A273.7 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B30.8 mg
Vitamin C3.1 mg
Folic Acid8.1 mcg
Calcium138.9 mg
Iron1.8 mg
Magnesium0 mg
Phosphorus0 mg
Sodium11.3 mg
Potassium183.3 mg
Zinc0.9 mg

RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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Ragi Upma ( Iron Rich)
 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)
 on 16 Feb 15 04:38 PM

Love this recipe.