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Washing
Wash the vegetables thoroughly with water. Chop, and keep them aside.
- Serving Size 1 Medium Cup (200 g)
- Calories189.3 kcal
- Carbs27.7 g (111.0 kcal)
- Protein5.8 g (23.1 kcal)
- Fats6.1 g (55.2 kcal)
Muttali Upma recipe
Muttali Upma is a good source of protein, magnesium, copper, selenium, pantothenic acid, beta carotene, vitamin C, vitamin E, and an excellent source of dietary fiber , manganese, vitamin D. HINT: It helps in improving muscle mass and boosting immunity.
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Wheat semolina
100 Grams
Black gram dal
1 Tea Spoon
Green cabbage
50 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Onion big
75 Grams
Turmeric powder
1 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Roasting
Heat a thick bottom pan. Add semolina. Stir and saute on a low flame till it becomes crisp. Keep stirring continuously so that it does not get browned from the bottom. Remove on a plate and keep aside.
3
Sauteeing
Heat oil in the same kadai, add ginger, green chilies, black gram dal, and sauté till light brown. Add mustard seeds and when they splutter add curry leaves, onion sauté till lightly colored. Add red chili powder, turmeric powder too.
4
Simmer
Add cabbage, salt sautee well until cabbage is tender. Add water. Let it boil for 8-10 minutes
5
Cooking
Then add the roasted semolina in batches. Quickly stir and 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.
6
Serving
Transfer it to a serving bowl, garnish with coriander leaves. Serve hot.
Nutrition Label
Muttali Upma
- Serving Size1 Medium Cup (200 g)
- Calories189.3 kcal
- Carbs27.7 g
- Fiber6.3 g
- Sugar2.4 g
- Protein5.8 g
- Fat6.1 g
- Saturated fat1.1 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat2.1 g
- Cholesterol0.0 mg
- Sodium329.4 mg
Also Known As
Glycemic Index
37 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Muttali Upma | Coriander upma | Dhania Upma | Dhaniya upma |
|---|---|---|---|---|
| Calories | 189.3 kcal | 183.2 kcal | 183.2 kcal | 183.2 kcal |
| Carbs | 27.7 g | 27.6 g | 27.6 g | 27.6 g |
| Protein | 5.8 g | 5.8 g | 5.8 g | 5.8 g |
| Fat | 6.1 g | 5.5 g | 5.5 g | 5.5 g |
| Fiber | 6.3 g | 6.4 g | 6.4 g | 6.4 g |
| Sugar | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Sodium | 329.4 mg | 329.5 mg | 329.5 mg | 329.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
