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Varagu Upma

 

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varagu upma recipe | healthy kodri upma | foxtail millet vegetable snack | with 30 amazing images.

varagu upma recipe is a healthy Indian breakfast snack. Learn to make kodri upma.

A fibre rich version of traditional upma, kodri upma that is good for a diabetic breakfast. This varagu upma recipe cooks varagu in yoghurt gravy that is tempered with urad dal and green chillies and other subtle spices.

Varagu resembles larger grains of rava (semolina), but is healthier than rava since it is unrefined and also has a low glycemic index. Kodri contains a good amount of carbohydrates, proteins and fats, and thus comprises a balanced meal. The energy value is also high and suitable for the undernourished group. It is rich in calcium, which helps in teeth and bone growth and maintenance.

Curds in varagu upma help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals.

varagu upma is great for weight loss, diabetics, rich in Vitamin C and fibre.

Enjoyvaragu upma recipe | healthy kodri upma | foxtail millet vegetable snack | with step by step photos.

Varagu Upma recipe - How to make Varagu Upma

Tags

Breakfast Upma, PohaQuick Evening SnacksSautePanNon-stick PanQuick Snacks / Quick StartersQuick Breakfast Indian

Preparation Time:    Cooking Time:    Total Time:    Makes 3 servings

Ingredients


For Varagu Upma
1/2 cup kodri (varagu) , cleaned and washed
1/4 cup chopped onions
3/4 cup mixed vegetables
1 tsp urad dal (split black lentils)
1/2 tsp mustard seeds ( rai / sarson)
1 to 2 green chillies , slit lengthwise
2 to 3 curry leaves (kadi patta)
a pinch of asafoetida (hing)
1 tsp oil
1/4 cup low fat curds (dahi) , beaten
salt to taste

Method
For varagu upma
    For varagu upma
  1. To make {span class="bold1"}varagu upma{/span}, dry roast the varagu until it is golden brown. Keep aside.
  2. Heat the oil in a non-stick pan and add the urad dal, mustard seeds, green chillies and curry leaves.
  3. When the mustard seeds crackle, add the asafoetida and onions and sauté till the onions are golden brown in colour.
  4. Add the vegetables along with 1/2 cup of water and cook till they are tender.
  5. Add the roasted varagu, salt and 2 cups of water. Mix well, cover and cook on medium flame for 10 minutes. Then simmer for 5 to 7 minutes till the varagu is cooked, adding more water if required.
  6. Add the curds and mix well.
  7. Serve {span class="bold1"}varagu upma{/span} immediately.

Varagu Upma recipe with step by step photos

like varagu upma recipe
  1. like varagu upma recipe | kodri upma | foxtail millet healthy vegetable snack | then see our recipes using kodri and some recipes we love.  
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what is varagu upma made of ?
  1. what is varagu upma made of ? See below image of list of ingredients for kodri upma.

cleaning and washing kodri
  1. To wash kodri (foxtail millet, vargu), in a deep bowl put kodri ( foxtail millets).
  2. Add enough water to cover the millets.
  3. Remove dirt by rubbing the kodri with your fingertips in water.
  4. Change water 2 to 3 times to clean the millets. See the dirt.
  5. Kodri is washed and clean.
  6. Drain.

dry roasting varagu
  1. In a pan put 1/2 cup kodri (varagu) , cleaned and washed.
  2. Dry roast kodri on medium to slow heat for 5 minutes, stirring continuously. Move to slow flame when varagu heats up.
  3. Dry roasted varagu.
  4. Keep aside. Dry roasted kodri ( varagu ).

making varagu upma
  1. To make varagu upma recipe | kodri upma | foxtail millet healthy vegetable snack |  heat the coconut oil or oil in a non-stick pan. Use coconut oil insteade of processed seed oils for a healthier life.
  2. Add 1 tsp urad dal (split black lentils).
  3. Add 1/2 tsp mustard seeds ( rai / sarson).
  4. Add 1 to 2 green chillies , slit green chillies lengthwise.
  5. Add 2 to 3 curry leaves (kadi patta).
  6. Cook for a few seconds and let the seeds crackle.
  7. Add a pinch of asafoetida (hing).
  8. Add 1/4 cup chopped onions.
  9.   Sauté till the onions are golden brown in colour.
  10. Add 3/4 cup mixed vegetables.
  11. Add ½ cup of water.
  12. Cook vegetables on medium flame for 5 to 6 minutes or till tender.
  13. Add the roasted varagu.
  14. Add salt to taste. We added 1/2 tsp salt.
  15. Add 2 cups of water. 
  16. Mix well.
  17. Cover and cook on medium flame for 10 minutes. Then simmer for 5 to 7 minutes till the varagu is cooked, adding more water if required.
  18. Remember to stir occasionally when cooking the varagu. 
  19. Take varagu upma off the flame after cooking.
  20. Add 1/4 cup low fat curds (dahi) , beaten.
  21. Mix well.
  22. Serve varagu upma | kodri upma | foxtail millet healthy vegetable snack |  hot.

pro tips for varagu upma
  1. Dry roast kodri on medium to slow heat for 5 minutes, stirring continuously. Move to slow flame when varagu heats up. 
     
  2. Use coconut oil insteade of processed seed oils for a healthier life.
  3. Cover and cook on medium flame for 10 minutes. Then simmer for 5 to 7 minutes till the varagu is cooked, adding more water if required. 
     

varagu upma benefits
  1. Varagu Upma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 22% of RDA.
    2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 20% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 15% of RDA.
Nutrient values per serving
Energy119 cal
Protein4 g
Carbohydrates21 g
Fiber3.8 g
Fat2.1 g
Cholesterol0 mg
Vitamin A217.9 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.7 mg
Vitamin C8.7 mg
Folic Acid12.8 mcg
Calcium52.1 mg
Iron0.6 mg
Magnesium50.3 mg
Phosphorus117.2 mg
Sodium18 mg
Potassium91.1 mg
Zinc0.3 mg
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Reviews

Varagu Upma
 on 06 Jan 19 10:28 AM
5

Varagu Upma
 on 04 Jan 11 06:20 PM
5

This recipe is all about health. The varagu is really good for the system. But, what is remarkable is that it is incredibly tasty and easy to make as well.