Nutritional Facts of Mini Rava Uttapam, Sada Sooji Uttapam, Calories in Mini Rava Uttapam, Sada Sooji Uttapam

by Tarla Dalal
This calorie page has been viewed 15511 times

How many calories does one Mini Rava Uttapam, Sada Sooji Uttapam have?

One Mini Rava Uttapam, Sada Sooji Uttapam (20 grams) gives 47 calories. Out of which carbohydrates comprise 24 calories, proteins account for 4 calories and remaining calories come from fat which is 19 calories.  One Onion Tomato Uttapam provides about 2.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Mini Rava Uttapam, Sada Sooji Uttapam recipe makes 21 mini uttapam of 20 grams each.

47 calories for 1 mini uttapa of Mini Rava Uttapam, Sada Sooji Uttapam, Cholesterol 0.8 mg, Carbohydrates 5.9g, Protein 1g, Fat 2.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Mini Rava Uttapam, Sada Sooji Uttapam

See mini rava uttapam recipe | sada sooji uttapam | masala rava uttapam | instant vegetable rava uttapam | with 36 amazing images.

mini rava uttapam recipe | sada sooji uttapam | masala rava uttapam | instant vegetable rava uttapam is a spongy rava based Indian fare. Learn how to make sada sooji uttapam.

To make mini rava uttapam, combine the rava, plain flour, curds and ½ cup of water in a deep bowl and mix well. Cover and keep aside for 20 minutes. Add the green chillies, cumin seeds, coconut, salt and ½ cup of water and mix well. Grease a non-stick mini uttapa pan with a little oil. Pour 2 tbsp of the batter in each uttapa mould and spread it lightly. Cook on both sides, using a little oil till they turn golden brown in colour from both the sides. Repeat steps 3 to 5 to make more mini uttapas. Serve immediately with coconut chutney.

There is one great thing about semolina – it cooks in a jiffy, without requiring any pre-soaking, pressure-cooking etc. As a result, it lends itself to a lot of recipes such as these delicious instant masala rava uttapam.

Perfect as a snack, breakfast or party food too, these sada sooji uttapam are made using a batter of rava, maida and curds jazzed up with cumin seeds, chillies and coconut. The best part is that the batter needs to be rested for less than half an hour before cooking, and does not require any fermentation. So, you can even fix this up as a snack for sudden guests.

As a variation, you can also make vegetable rava uttapam. Loads of colourful veggies not only add colour, but a dose of nutrition too! To make a complete South Indian meal, serve these uttapams with coconut chutney.

Tips for mini rava uttapam. 1. Prefer to use a whisk to mix the batter. This ensures that the batter is lump free. 2. Always mix your batter after the resting time is over and before making the uttapam. 3. You can make the uttapam on a non stick tava if you don't have a mini uttapam pan. 4. To the topping, you can also add finely chopped capsicum.
 

 

Is Mini Rava Uttapam, Sada Sooji Uttapam ?

Yes for healthy indviduals in limited quantity and no for diabetics and weight loss.

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

 

What's the problem ?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrients to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for a healthy lifestyle. Maida consumption in any food should be totally avoided or used in very small quantities as any consumption of this will cause a larger spike in blood sugar levels which is not good for diabeticsheart patientsThe development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.  Reading is maida good for you to understand fully.

 

Can diabetics, heart patients and overweight individuals have Mini Rava Uttapam, Sada Sooji Uttapam  ?

No. Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrients to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics.

Can healthy individuals have Mini Rava Uttapam, Sada Sooji Uttapam  ?

Yes. Try and add some vegetables to this to increase the fibre.

 

What's a healthy uttapam option ?

moong dal uttapam recipe | moong dal chilla | healthy moong dal uttapam with green peas and carrots | protein, vitamin B1, folic acid rich moong dal uttapam |  The fibre (4.1 g in ¼ cup) present in yellow moong dal for moong dal uttapam prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn and good for diabetics.

moong dal uttapam recipe | moong dal chilla | healthy moong dal uttapam with green peas and carrots | protein, vitamin B1, folic acid rich moong dal uttapam |

moong dal uttapam recipe | moong dal chilla | healthy moong dal uttapam with green peas and carrots | protein, vitamin B1, folic acid rich moong dal uttapam |

 

Value per mini uttapa% Daily Values
Energy47 cal2%
Protein1 g2%
Carbohydrates5.9 g2%
Fiber0.2 g1%
Fat2.1 g3%
Cholesterol0.8 mg0%
VITAMINS
Vitamin A19 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.4 mcg3%
MINERALS
Calcium11.3 mg2%
Iron0.2 mg1%
Magnesium4.8 mg1%
Phosphorus16.4 mg3%
Sodium2.6 mg0%
Potassium14.5 mg0%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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