Looking for a Personalized Diet Plan?
Soaking
Rinse kodo millet and soak in water for 10-15 minutes . Drain water and keep aside.
- Serving Size 1 Medium Cup (200 g)
- Calories240.7 kcal
- Carbs34.7 g (138.8 kcal)
- Protein5.0 g (19.8 kcal)
- Fats9.1 g (82.1 kcal)
Bharagu upma recipe
Bharagu upma is a good source of vitamin C, alpha-carotene, lutein, vitamin E, and an excellent source of beta carotene. HINT: It helps in improving muscle mass and boosting immunity.
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Capsicum green
50 Grams
Peas fresh
50 Grams
Lemon juice
2 Tea Spoon
Carrot orange
60 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Garlic big clove
10 Grams
Ginger fresh
2.5 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Kodo millet
150 Grams
Instructions
1
2
Washing
Wash the vegetables thoroughly with water.
3
Chopping
Chop the vegetables into dices. Chop ginger, garlic, coriander, and chilies. Boil the peas and keep them aside.
4
Sauteeing
Heat oil in a pan add chopped ginger, garlic, onions, green chilies. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (turmeric, red chili powder, salt). Let it cook for 2- 3 minutes.
5
Cooking
Now add water to these vegetables and allow them to boil. Cover the pan with its lid. On a medium flame simmer and cook this mixture till the veggies are almost done. About 8 to 10 minutes.
6
Simmering
Then add the soaked grains, mix well so that lumps are not formed. Add salt as required. Stir very well. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, add chopped coriander leaves.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Nutrition Label
Bharagu upma
- Serving Size1 Medium Cup (200 g)
- Calories240.7 kcal
- Carbs34.7 g
- Fiber3.1 g
- Sugar2.8 g
- Protein5.0 g
- Fat9.1 g
- Saturated fat1.9 g
- Mono unsaturated fat3.5 g
- Poly unsaturated fat2.8 g
- Cholesterol0.0 mg
- Sodium257.1 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Bharagu upma | Bari ari upma | Barnyard millet upma | Foxtail millet upma |
|---|---|---|---|---|
| Calories | 240.7 kcal | 175.2 kcal | 120.5 kcal | 233.9 kcal |
| Carbs | 34.7 g | 26.7 g | 15.8 g | 33.1 g |
| Protein | 5 g | 6.7 g | 2 g | 6.1 g |
| Fat | 9.1 g | 4.6 g | 5.5 g | 8.6 g |
| Fiber | 3.1 g | 2.9 g | 1.4 g | 4 g |
| Sugar | 2.8 g | 2.3 g | 1 g | 2.4 g |
| Sodium | 257.1 mg | 340.3 mg | 169.3 mg | 256.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
