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Soaking
Rinse little millet and soak in water for 10-15 mins. Drain water and keep aside.
- Serving Size 1 Medium Cup (200 g)
- Calories242.7 kcal
- Carbs37.7 g (150.6 kcal)
- Protein8.3 g (33.1 kcal)
- Fats6.5 g (58.9 kcal)
Samala Puli Hora recipe
Little millet contains magnesium and phosphorus which can help improve heart health. HINT: Vitamin B3 (niacin) in little millet helps lower cholesterol.
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Green gram dal
50 Grams
Peas fresh
25 Grams
Lemon juice
1 Tea Spoon
Carrot orange
25 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic big clove
10 Grams
Ginger fresh
5 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Little millet
100 Grams
Instructions
1
2
Washing
Wash the vegetables thoroughly with water.
3
Chopping
Chop the vegetables into dice. Chop ginger, garlic, coriander, and chilies. Boil the peas and keep them aside.
4
Sauteeing
Heat oil in a pressure cooker 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. Now add water to these vegetables and allow them to boil.
5
Pressure cook
Then add the soaked grains. Quickly stir and mix well so that lumps are not formed. Add salt as required. Stir very well. Then cover the lid and cook for 3- 4 whistles. Once done, add chopped coriander.
6
Serving
Transfer it to a serving bowl, garnish with coriander leaves, drizzle some lemon juice. Serve hot.
Nutrition Label
Samala Puli Hora
- Serving Size1 Medium Cup (200 g)
- Calories242.7 kcal
- Carbs37.7 g
- Fiber3.7 g
- Sugar2.1 g
- Protein8.3 g
- Fat6.5 g
- Saturated fat1.4 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat1.9 g
- Cholesterol0.0 mg
- Sodium331.0 mg
Glycemic Index
30 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 | Samala Puli Hora | Foxtail millet khichdi | Kandyachi sanjari khichdi | Kangni Bajra Khichdi |
|---|---|---|---|---|
| Calories | 242.7 kcal | 234.5 kcal | 234.5 kcal | 234.5 kcal |
| Carbs | 37.7 g | 36.4 g | 36.4 g | 36.4 g |
| Protein | 8.3 g | 8.7 g | 8.7 g | 8.7 g |
| Fat | 6.5 g | 6 g | 6 g | 6 g |
| Fiber | 3.7 g | 4.4 g | 4.4 g | 4.4 g |
| Sugar | 2.1 g | 1.8 g | 1.8 g | 1.8 g |
| Sodium | 331 mg | 331 mg | 331 mg | 331 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
