by Tarla Dalal
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A fibre is rich version of upma that is good for a diabetic breakfast. This recipe cooks varagu in yoghurt gravy that is tempered with urad dal and green chillies and other subtle spices. Varagu is not a very commonly used cereal. It resembles larger grains of rava (semolina), but is healthier than rava since it is unrefined and also has a low glycemic index. Look for it at your neighbourhood grocery store or at a health food store. In case you cannot find it, use bulgur wheat instead.
- Dry roast the varagu till it is golden brown. Keep aside.
- Heat the oil in a non-stick pan and add the urad dal, mustard seeds, green chillies and curry leaves.
- When the mustard seeds crackle, add the asafoetida and onions and sauté till the onions are golden brown in colour.
- Add the vegetables along with ½ cup of water and cook till they are tender.
- Add the varagu, salt and 1½ cups of water. Mix well, cover and simmer for 5 to 10 minutes till the varagu is cooked, adding more water if required.
- Add the curds and mix well.
- Serve hot.
Nutrient values per serving
|Amt|| 96 gm|
|Energy|| 178 kcal|
|Protein|| 6.1 gm|
|Cho|| 31.5 gm|
|Fat|| 3.1 gm|
|Vit-A|| 186.6 mcg|
|Vit-C|| 6.7 mg|
|Calcium|| 69.9 mg|
|Iron|| 0.8 mg|
|F.Acid|| 20.0 mcg|
|Fibre|| 4.3 gm|
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