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Mandua Upma
  • Serving Size 1 Medium Cup (200 g)
  • Calories231.9 kcal
  • Carbs28.7 g (114.8 kcal)
  • Protein4.7 g (18.6 kcal)
  • Fats10.9 g (98.4 kcal)

Mandua Upma recipe

Mandua Upma/Finger millet upma is a good source of calcium, alpha-carotene, lutein, phosphorus, magnesium, copper, selenium, thiamine, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, manganese, and vitamin E. HINT: It helps in improving muscle mass and boosting immunity.

Cooking time: 15 minutes

Serves: 3 persons

Ingredients
Ragi
100 Grams
Peas fresh
50 Grams
Lemon juice
1 Tea Spoon
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Onion big
75 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
Preparations for ragi rava
The ragi rava has a texture similar to the regular sooji/ semolina. If you do not find ready ragi rava, you can pulse whole ragi grain in the blender to the required texture.
2
Roasting
Heat a thick bottom pan, add ragi rava, and dry roast for 2-3 minutes on a medium flame until it turns slightly golden. Remove on a plate and keep aside.
3
Washing
Wash the vegetables thoroughly with water.
4
Chopping
Chop the vegetables into dices. Chop coriander and green chilies. Boil the peas and keep aside.
5
Sauteeing
Heat oil in a pan add chopped onions and green chilies. Fry onions until they turn translucent. Add all the other vegetables and spices (ginger garlic paste, turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Now add water to these vegetables and allow them to boil Cover the pan with its lid. On a medium flame simmer and cook for about 8 to 10 minutes.
6
Cooking
Then add the roasted ragi rava in batches, then add the roasted semolina in batches, stir well so that no lumps are 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 then chopped coriander.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle lemon juice. Serve hot.
Nutrition Label

Mandua Upma

  • Serving Size1 Medium Cup (200 g)
  • Calories231.9 kcal
  • Carbs28.7 g
  • Fiber7.0 g
  • Sugar2.4 g
  • Protein4.7 g
  • Fat10.9 g
  • Saturated fat2.1 g
  • Mono unsaturated fat4.1 g
  • Poly unsaturated fat3.8 g
  • Cholesterol0.0 mg
  • Sodium342.6 mg

Glycemic Index

30 Low
Low
Medium
High

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

NutrientMandua UpmaBarley upmaJuvaricha upmaJai nimbu ka upma
Calories231.9 kcal277.8 kcal277.8 kcal186.4 kcal
Carbs28.7 g37.1 g37.1 g30.6 g
Protein4.7 g7.7 g7.7 g7.5 g
Fat10.9 g10.9 g10.9 g3.7 g
Fiber7 g11 g11 g8.3 g
Sugar2.4 g2.3 g2.3 g1.3 g
Sodium342.6 mg344.9 mg344.9 mg32749.6 mg
Cholesterol0 mg0 mg0 mg0 mg

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