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Soaking
Rinse barnyard millet and soak in water for 10-15 minutes. Drain water and keep it aside.
- Serving Size 1 Small Cup (100 g)
- Calories120.5 kcal
- Carbs15.8 g (63.1 kcal)
- Protein2.0 g (8.1 kcal)
- Fats5.5 g (49.3 kcal)
Samak chawal upma recipe
Samak chawal 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: 6 persons
Ingredients
Capsicum green
50 Grams
Peas fresh
25 Grams
Lemon juice
1 Tea Spoon
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
1 Table Spoon
Garlic big clove
10 Grams
Ginger fresh
2.5 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Red chilli powder
0.5 Tea Spoon
Barnyard 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 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, and mix well so that lumps are not formed. 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 leaves.
7
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Nutrition Label
Samak chawal upma
- Serving Size1 Small Cup (100 g)
- Calories120.5 kcal
- Carbs15.8 g
- Fiber1.4 g
- Sugar1.0 g
- Protein2.0 g
- Fat5.5 g
- Saturated fat1.0 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.8 g
- Cholesterol0.0 mg
- Sodium169.3 mg
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 | Samak chawal upma | Bari ari upma | Bharagu upma | Foxtail millet upma |
|---|---|---|---|---|
| Calories | 120.5 kcal | 175.2 kcal | 240.7 kcal | 233.9 kcal |
| Carbs | 15.8 g | 26.7 g | 34.7 g | 33.1 g |
| Protein | 2 g | 6.7 g | 5 g | 6.1 g |
| Fat | 5.5 g | 4.6 g | 9.1 g | 8.6 g |
| Fiber | 1.4 g | 2.9 g | 3.1 g | 4 g |
| Sugar | 1 g | 2.3 g | 2.8 g | 2.4 g |
| Sodium | 169.3 mg | 340.3 mg | 257.1 mg | 256.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
