A fibre is rich version of upma that is good for a diabetic breakfast. This recipe cooks varagu in yoghurt gravy that is tempered with urad dal and green chillies and other subtle spices. Varagu is not a very commonly used cereal. It resembles larger grains of rava (semolina), but is healthier than rava since it is unrefined and also has a low glycemic index. Look for it at your neighbourhood grocery store or at a health food store. In case you cannot find it, use bulgur wheat instead.
Varagu Upma recipe - How to make Varagu Upma
Main procedure- Dry roast the varagu till it is golden brown. Keep aside.
- Heat the oil in a non-stick pan and add the urad dal, mustard seeds, green chillies and curry leaves.
- When the mustard seeds crackle, add the asafoetida and onions and sauté till the onions are golden brown in colour.
- Add the vegetables along with ½ cup of water and cook till they are tender.
- Add the varagu, salt and 1½ cups of water. Mix well, cover and simmer for 5 to 10 minutes till the varagu is cooked, adding more water if required.
- Add the curds and mix well.
- Serve hot.
Nutrient values (Abbrv) per serving
| Energy | 178 cal |
| Protein | 6 g |
| Carbohydrates | 31.5 g |
| Fiber | 5.7 g |
| Fat | 3.2 g |
| Cholesterol | 0.1 mg |
| Sodium | 27 mg |