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Soaking
Rinse proso millet and soak in water for 10-15 mins. Drain water and keep it aside.
- Serving Size 1 Medium Cup (200 g)
- Calories175.2 kcal
- Carbs26.7 g (106.8 kcal)
- Protein6.7 g (26.7 kcal)
- Fats4.6 g (41.7 kcal)
Proso Kaambu Upma recipe
Proso Kaambu Upma is a good source of protein, vitamin D, lutein, alpha-carotene, and an excellent source of vitamin C, and beta carotene. HINT: It helps in improving muscle mass and boosting immunity.
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Capsicum green
50 Grams
Peas fresh
25 Grams
Lemon juice
0.5 Tea Spoon
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Garlic big clove
10 Grams
Ginger fresh
2 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
275 Milliliter
Red chilli powder
0.5 Tea Spoon
Proso millet
100 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 9 minutes.
6
Simmering
Then add the soaked grains and stir it very well. Add salt as required. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, add chopped coriander.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Nutrition Label
Proso Kaambu Upma
- Serving Size1 Medium Cup (200 g)
- Calories175.2 kcal
- Carbs26.7 g
- Fiber2.9 g
- Sugar2.3 g
- Protein6.7 g
- Fat4.6 g
- Saturated fat0.7 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium340.3 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 | Proso Kaambu Upma | Barnyard millet upma | Bharagu upma | Foxtail millet upma |
|---|---|---|---|---|
| Calories | 175.2 kcal | 120.5 kcal | 240.7 kcal | 233.9 kcal |
| Carbs | 26.7 g | 15.8 g | 34.7 g | 33.1 g |
| Protein | 6.7 g | 2 g | 5 g | 6.1 g |
| Fat | 4.6 g | 5.5 g | 9.1 g | 8.6 g |
| Fiber | 2.9 g | 1.4 g | 3.1 g | 4 g |
| Sugar | 2.3 g | 1 g | 2.8 g | 2.4 g |
| Sodium | 340.3 mg | 169.3 mg | 257.1 mg | 256.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
